David Goggins has earned himself the reputation of “toughest man alive” and it’s a reputation well deserved. He is the former world record holder for the most pull-ups done in 24 hours. He once ran 205 miles in 39 hours without stopping. And he’s completed more than 60 ultra-endurance events in his career. He started all this after telling himself that he was the weakest man alive.
Goggins follows a ketogenic diet and regularly does intermittent fasting. He says he eats a little more protein than is common on the keto diet due to his heavy training schedule. He will often not eat before 11 a.m. (he rises at 3). He skips lunch and runs instead, and eats dinner at 8:30 p.m.
Diet Details

Fast Start
Goggins says he often maintains a fast until 11 a.m. (he wakes at 3 a.m.) but if he does eat, he likes steel cut oatmeal with blueberries to start his day. He says it sits well in his stomach for his morning run.

Fast Lunch?
Goggins runs during his lunch break.

Finish Strong
After his 25 mile bike ride home from work, Goggins often has dinner around 8:30 p.m., and follows it up with a weight lifting routine he does with his wife at 10 p.m.

What to Eat: Leafy Greens, Meat, Eggs, Healthy Fats like Olive Oil, Steel Cut Oatmeal, Steel Cut Oatmeal, Avocados.
What to Avoid: Sugar, Junk food, Soft Drinks, Processed Foods, Artificial Ingredients, Hydrogenated Fats, Refined Foods.

Weekly Routine

Suck It Up
Goggins says he hates to work out, and particularly dislikes running, swimming and biking, but he does it all anyway, pretty much every day.

Early Start
Goggins is up before the birds, at 3 a.m. for his 10-15 mile run. After his shower, he bikes 25 miles to work (and 25 back home again). He also does a ‘brief’ 4-5 mile run during his lunch break.

Lift Weights Like A SEAL
Goggins’ weightlifting routine takes about 90 minutes. He lifts after dinner, and goes to bed around midnight.

Core Matters
Goggins says core strength is the key to endurance and does a lot of core exercisese to improve his cardio.

Stretch to The Max
Goggins spends 2-3 hours stretching each morning. He says he’s only missed 2 days in the last 6 years.
Goggins does not regularly lift heavy weights, but does on occasion. He prefers to focus on lifting a few times a week.

Run. Bike. Swim. Repeat.
Goggins practices his triathalon events virtually every day. He runs and bikes about 150 miles per week. No time for lazing off.

Exercise Style
1.Run
Goggins runs 10-20 miles each day.
2.Bike
Goggins regularly rides 50 miles per day.
3.Lift
Goggins’ weight routine is about an hour and a half long. He does this late in the evening, with his wife.
4.Stretch
Now retired from his Navy career, Goggins has even more time to work out and spends 2-3 hours per day stretching.

David Goggins on DIET:
https://www.youtube.com/watch?v=FoyTxDXYwP0&t=136s