Last Updated on November 15, 2022 by admin
David Goggins is an ultramarathon runner, ultra-distance cyclist and triathlete. He is a former United States Navy SEAL who served in the Iraq War and is seen as one of the world’s best endurance athletes.
To keep his body in top condition, he follows a strict diet and workout regime. Our guide will help you understand what it takes to perform at the level of an ultra-endurance athlete.
By adopting some of David Goggins’ diet and workout principles into your own life, you’ll find that your body and mind are the healthiest they’ve ever been. So let’s dive into David Goggins diet, and learn about the foods he fuels his exceptionally fit physique with.
David Goggins Diet
David Goggins eats a ketogenic diet, and also uses intermittent fasting each day. Because David Goggins completes lots of intense training, he needs to make sure that his muscles are repairing adequately – so he takes in more protein than a normal ketogenic diet.
He wakes up every morning at about 3 am and does not eat any food until around 11 am. He eats lunch in the afternoon and dinner at about 8:30pm. Normally, his diet is made up of 40% protein, 40% fat, and 20% carbohydrates. Keep reading to find out about David Goggins’ daily meal plan.
David Goggins Daily Meal Plan
Breakfast
Oatmeal with protein
Pre-Workout Meal 1
Fruits & walnuts
Lunch
Chicken breast, salad and vegetables
Pre-Dinner
Fruits, almond and protein
Dinner
Fish or chicken with salad and vegetables
David Goggins is extremely disciplined about his diet, however, sometimes even his diet changes when his schedule does. For example, when he is preparing for a big run, he’ll temporarily raise his protein and carb intake.
David Goggins normally has a slow-release protein shake before he goes to sleep, which aids his sleep and helps to promote growth and recovery in his muscles.
David Goggin’s diet plan changes from time to time. But it normally always contains some of the following foods to fulfil his nutritional requirements and fuel his body in the best way possible:
- Eggs
- Leafy greens
- Fruit
- Vegetables
- Oatmeal
- Meat
- Fish
- Butter
- Avocado and cream
- Unprocessed cheese
- Healthy fats
- Healthy oils
- Nuts, seeds and pulses
- Sugar-free beverages
- Low-carb condiments
Now you’ve had a look at David Goggin’s typical diet regime, lets check out the intense training sessions he goes through to maintain his high standard of fitness.
David Goggins Workout
David Goggins is very disciplined about his workout routine. His cardio routine is as follows: he wakes up at 3 am and goes for a 10-15 mile morning run. He then cycles 25 miles to work and 25 miles home after work.
He also goes for a 5 mile run on his lunch break at work, and completes a weight-lifting session at 10pm in the evening. He spends a total of 2-3 hours every day stretching to prevent injury. His weight training routine is as follows:
Strength Training Routine
David Goggins weight trains for about 1 and a half hours every evening with his wife. He trains all muscle groups once per week. He lifts heavy weights a few times a week to keep his muscular physique strong and improve his endurance levels.
Strength Exercises (Sets x Reps)
Arms – Barbell Curls (4-5) x (8-15), Isolation Curls (4-5) x (8-15), Dumbbell Curls (4-5) x (8-15), Preacher Curls (4-5) x (8-15), Skull Crushers (4-5) x (8-15), Tricep Extensions (4-5) x (8-15), Tricep Kickbacks (4-5) x (8-15), Tricep Pushdowns (4-5) x (8-15)
Legs – Squats (4-5) x (8-15), Leg Curls (4-5) x (8-15), Leg Press (4-5) x (8-15), Leg Extensions (4-5) x (8-15), Romanian Deadlift (4-5) x (8-15), Walking Lunges (4-5) x (8-15), Calf Raises (4-5) x (8-15)
Chest – Bench Press (4-5) x (8-15), Dumbbell Press (4-5) x (8-15), Dumbbell Flyes (4-5) x (8-15), Machine Chest Press (4-5) x (8-15), Push-Ups (4-5) x (8-15)
Shoulders – Military Press (4-5) x (8-15), Arnold Press (4-5) x (8-15), Front Raises (4-5) x (8-15), Lateral Raises (4-5) x (8-15),
Rear-Delt Flyes (4-5) x (8-15), Shrugs (4-5) x (8-15),
Back – Deadlift (4-5) x (8-15), Lat Pulldowns (4-5) x (8-15), Close-Grip Lat Pulldowns (4-5) x (8-15), Cable Rows (4-5) x (8-15),
One-Arm Dumbbell Rows (4-5) x (8-15), Straight-Arm Pushdowns (4-5) x (8-15)
David Goggins always warms up appropriately before completing his training sessions. This helps his body to prepare for the intensity of his workout and prevents injury. At the end of his workout, David Goggins also completes a cool-down.
Final Thoughts
David Goggins is a highly experienced athlete and has spent many years of his life learning how to eat well and train his body up to its full potential.
If you decide to incorporate some of David Goggins diet and workout methods into your own daily routine, it’s important to take into consideration your own fitness level and goals.
Having a workout coach is a great way to start using some of David Goggins techniques without causing injury to yourself. If you have any health problems, you should always speak to your doctor before starting a new workout routine.