Hey there, let’s introduce you to the incredible David Goggins – the Navy SEAL legend, ultra-endurance guru, and the mastermind behind the motivational gem, “Can’t Hurt Me.” But hold on, Goggins is more than just a record-breaker and limit-pusher; he’s also a dietary maestro! Join us as we embark on a journey into the captivating world of David Goggins’ diet – the secret recipe that transformed him from a chubby kid into the awe-inspiring athlete we admire today.
Oh, and did we mention he’s earned the title of “Fittest Man in America” by Men’s Health and boasts a trove of world records in running and ultra-endurance events? Yep, he’s kind of a big deal in the fitness universe!
Now, let’s chat about his eating habits. Goggins takes his diet seriously, and it’s like a finely tuned machine, purpose-built to support his grueling training and keep him at the top of his game. So, what’s at the core of the David Goggins diet? Plant-based awesomeness! Picture loads of fruits, veggies, legumes, nuts, and seeds – all the wholesome stuff. This mostly vegan approach ensures he gets all the vital nutrients needed to perform at his peak, while also sidestepping some of the potential pitfalls of a carnivorous diet.
David Goggins Diet: The Secret to His Success
The David Goggins diet is based on two principles: the ketogenic diet and intermittent fasting. The ketogenic diet is a low-carb, high-fat diet that forces your body to burn fat for energy. Intermittent fasting is a pattern of eating that involves alternating periods of fasting and eating.
Goggins follows a strict 8:16 intermittent fasting schedule. This means that he fasts for 16 hours and eats during an 8-hour window. During his fasting period, he only drinks water, black coffee, or tea.
During his eating window, he focuses on eating whole, unprocessed foods that are high in protein and healthy fats. Some of his favorite foods include chicken breast, fish, eggs, avocados, and nuts. He also avoids processed foods, sugary drinks, and unhealthy fats.
In addition to his diet, Goggins also follows a rigorous exercise regimen. He works out for several hours each day, including running, swimming, and weightlifting.
David Goggins Diet Plan
- 3 whole eggs
- 2 egg whites
- 2 slices of whole wheat toast
- 1 cup cooked oatmeal
- 1 banana
- 1 scoop vanilla protein powder
- 1 cup mixed berries
- 1 small apple
- 1 tablespoon almond butter
- 1/2 cup celery sticks
- Grilled chicken breast (6 oz)
- Brown rice (1 cup cooked)
- Broccoli (1 cup steamed)
- Carrots (1 cup raw)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Greek yogurt (8 oz)
- 1/2 cup mixed nuts
- 1 small pear
- Grass-fed beef (9 oz)
- Sweet potato (1 medium baked)
- Green beans (1 cup steamed)
- Bell peppers (1 cup raw)
- 1 tablespoon coconut oil
- Salt and pepper to taste
Before Bedtime Snack
- Cottage cheese (8 oz)
- 1/2 cup sliced cucumber
- 1/4 cup sliced cherry tomatoes
- 1 small handful of almonds
The David Goggins diet is not for everyone. It is a very restrictive diet that can be difficult to follow. However, if you are willing to put in the work, it can be an effective way to lose weight and improve your health.
|Breakfast||– 3 whole eggs<br> – 2 egg whites<br> – 2 slices of whole wheat toast<br> – 1 cup cooked oatmeal<br> – 1 banana<br> – 1 scoop vanilla protein powder<br> – 1 cup mixed berries||~ 800|
|Snack (Morning)||– 1 small apple<br> – 1 tablespoon almond butter<br> – 1/2 cup celery sticks||~ 200|
|Lunch||– 6 oz grilled chicken breast<br> – 1 cup cooked brown rice<br> – 1 cup steamed broccoli<br> – 1 cup raw carrots<br> – 1 tablespoon olive oil||~ 600|
|Snack (Afternoon)||– 8 oz Greek yogurt<br> – 1/2 cup mixed nuts<br> – 1 small pear||~ 500|
|Dinner||– 9 oz grass-fed beef<br> – 1 medium baked sweet potato<br> – 1 cup steamed green beans<br> – 1 cup raw bell peppers<br> – 1 tablespoon coconut oil||~ 800|
|Before Bed Snack||– 8 oz cottage cheese<br> – 1/2 cup sliced cucumber<br> – 1/4 cup sliced cherry tomatoes<br> – A small handful of almonds||~ 400|
|Total Calories||~ 3300|
Please note that the calorie counts are approximate, and individual calorie needs can vary based on factors like age, gender, weight, height, and activity level. Adjust portion sizes and food choices as needed to meet your specific dietary and caloric requirements.
Below are some Fruits, along with their benefits that David inculcate in his diet:
|Fruits||Apples, bananas, blueberries, watermelon||High in vitamin C and antioxidants; provides natural energy sources|
|Legumes||Lentils, black beans, chickpeas||Rich in plant-based protein and fiber|
|Nuts||Almonds, walnuts, cashews||Good source of heart-healthy monounsaturated fatty acids and magnesium|
|Grains||Quinoa, brown rice, farro, bulgar wheat||Whole grain carbohydrates for sustained energy release during exercise|
|Vegetables||Spinach, kale, broccoli, sweet potatoes||Vital nutrients and vitamins, help regulate digestion and prevent constipation|
|Seeds and Healthy Fats||Avocados, olives, coconuts, chia, flaxseeds||Support healthy skin and brain function, important for joint health|
Benefits of the David Goggins diet
Weight loss: The ketogenic diet is very effective for weight loss. In fact, studies have shown that it can help you lose more weight than other diets.
Improved blood sugar control: The ketogenic diet can help improve blood sugar control in people with diabetes or prediabetes.
Reduced risk of heart disease: The ketogenic diet can help reduce the risk of heart disease by lowering cholesterol levels and improving blood pressure.
Increased energy levels: The ketogenic diet can give you more energy by providing your body with a steady supply of fuel.
Improved mental clarity: The ketogenic diet can help improve mental clarity by reducing inflammation and improving brain function.
If you are considering trying the David’s diet, it is important to talk to your doctor first. The diet can have some risks, especially if you have certain medical conditions.
Some tips for following the David Goggins diet
Start slowly: If you are new to the ketogenic diet, start by gradually reducing your carb intake. This will help reduce the risk of side effects.
Find keto-friendly recipes: There are many keto-friendly recipes available online and in cookbooks. This will make it easier to stick to the diet.
Be prepared for cravings: The ketogenic diet can cause cravings for sugary foods. Be prepared for this and have healthy snacks on hand.
Stay hydrated: The ketogenic diet can cause you to lose more water than usual. Be sure to drink plenty of water and other fluids.
The David Goggins diet is a challenging diet, but it can be an effective way to lose weight and improve your health. If you are willing to put in the work, it can be a rewarding experience.
What Supplements Does David Goggins Use?
Goggins supplements his diet with protein powders and supplements. He incorporates a few supplements into his meal plan to make it more nutritious and comprehensive, but he never overdoes it. He consumes whey protein powder, slow-release protein shake, multivitamins, and vital amino acids as supplements. He consumes protein shakes and amino acids throughout the day to help his body recover and prepare for the next workout. He also supplements his dietary needs with fish oil, multivitamins, and protein powder on occasion.
David Goggins supplements his diet to meet his nutritional requirements. These supplements are as follows:
Whey Protein Powder: David Goggins consumes whey protein shakes to fuel his muscles with the amino acid that they need for muscle building and repair.
Post-workout protein formula: He takes a post-workout protein formula that is packed with amino acids to help restore his body after a workout.
Multivitamins: David Goggins takes multivitamins to supplement his diet with vitamins and minerals that his body requires for optimal performance.
Essential amino acids: He adds essential amino acids to his water and drinks them as an intra-workout supplement.
David does not rely heavily on supplements, but he keeps them in his diet chart to have easier access to certain nutrients.
David Goggins Workout Routine
David Goggins is known not only for his extreme physical feats but also his intense fitness regime which he credits as being one of the key factors behind his success as an ultra-endurance athlete. Here is what we can gather about his typical workout routine:
Strength Training: David Goggins focuses on compound movements utilizing free weights and resistance machines to build strength and muscle mass. He emphasizes lifting heavy weight with proper form rather than high reps for maximum results. His favorite exercises include squats, deadlifts, bench press, overhead press, and rows among others.
Cardiovascular Training: In addition to weight training, David incorporates running, cycling, rowing and other forms of cardiovascular activities in his weekly routine. He believes that building endurance through consistent long duration workouts helps condition both mind and body to better manage stressors when racing at higher intensities. He typically targets 70% of max effort for 60+ minutes while staying within heart rate zone 1-2 and alternating with shorter sessions of interval workouts targeting zones 4-5.
Mobility Drills: Goggins places equal importance on mobility drills to complement his static stretching routine after working out. This involves dynamic movements such as pistols (single leg squats), Turkish get ups (similar movement to planks) and other hip flexibility drills.
Regardless of age, David maintains a daily practice of “flossing” where he uses foam rollers to loosen up tight areas across his entire body focusing especially on glutes, hamstrings, and calves since those muscles play critical roles when performing power and speed based movements outside of traditional weight rooms.
Recovery: Proper recovery techniques such as ice baths, contrast showers, compression therapy and active rest days play a vital role in David’s regimen so that his body is ready for another round of intensive training come next session day. By balancing these components together, David has been able to push himself beyond limits time and again.
- To create a personalized fitness plan, start by defining specific goals and timelines, breaking them down into primary and secondary objectives.
David Goggins likely focused on increasing pulling strength and upper body pushing capacity through bench pressing and overhead press, while also engaging in isolation exercises targeting arms, shoulders, triceps, biceps, and lats.
- Set achievable progression standards by incorporating incremental increases in load, ramped intensity levels, and duration variations.
- Periodize your plans to challenge different physiological adaptations and avoid plateaus.
- Emphasize restoration periods alongside demanding workloads by scheduling sleep cycles, eating wholesome foods, and supplementing properly.
- Remember to allow proper turnover times for various metabolites to fully recover, leading to suboptimal performance potential even after initial goals are achieved.
- Commit to self-discipline and execution, trusting the process and overcoming setbacks.
- Consistent effort and learning new concepts drive results. There is no single “best” way to train, as everyone has varying genetic predispositions and environmental factors.
- Seek guidance from experienced professionals and maintain a curious mindset.
With persistence and discipline, coupled with intelligently crafted workout schemes, anyone can achieve impressive feats previously deemed unattainable.
David Goggins motivational Speech
David once said in his motivational speech that : ” We all look for toughness , we all want it. But we look for it in a comfortable environment. You will not find toughness in a comfortable environment…The only way you can find it is to drown yourself in a position where you’re just out of sorts, where you cannot swim and you are drowning and you say, You know what man? F**k That. Once you come face to face with who you are, you have a starting point … you see 80% of you suffering pain, failure, self doubt, darkness and Then A Whole Bunch Of Light.
David Goggins Weight Loss Diet
A Man tried David Goggins diet plan and lose weight in one day!