75 Hard Diet Workout Plan and Free PDF Guide

Introduction

The 75 Hard diet is much more than just a typical eating plan—it’s a core component of the larger 75 Hard Challenge, a transformative 75-day program designed to build mental toughness, discipline, and physical fitness simultaneously. Unlike ordinary diets that focus solely on nutrition, the 75 Hard diet demands strict adherence to a chosen eating plan without any cheat meals or exceptions, pushing individuals to develop unshakable commitment and self-control. This program challenges participants not only to improve their physical health but also to strengthen their mindset, making the 75 Hard diet a unique blend of nutrition and personal growth.

In this article, we will explore everything you need to know about the 75 Hard diet, including detailed explanations of the 75 Hard rules, popular diet ideas suitable for the challenge, and how to structure your nutrition effectively. Additionally, you’ll find valuable insights into the 75 Hard workout plan, community experiences shared on platforms like Reddit, and tips for tracking your progress with inspiring before and after results. Whether you’re considering starting the 75 Hard Challenge or looking for ways to optimize your current plan, this comprehensive guide covers all aspects of the 75 Hard diet to help you succeed.

1. What is the 75 Hard Diet?

The 75 Hard diet is a strict nutritional plan that is an integral part of the 75 Hard Challenge, created by entrepreneur Andy Frisella. This diet is not about a specific set of foods or calorie counting but rather about total commitment to a chosen healthy eating regimen for 75 consecutive days. The key principle is consistency—no cheat meals or alcohol are allowed during the entire period.

Unlike typical diets that allow some flexibility, the 75 Hard diet requires participants to follow their plan perfectly, which helps develop discipline and mental toughness. Whether you choose a ketogenic diet, paleo, Whole30, or any other clean eating program, the main goal is to stay fully dedicated. This mindset shift is what makes the 75 Hard diet unique compared to other diet challenges.

By following the 75 Hard diet, individuals not only aim to improve their physical health but also build habits of perseverance and accountability that transfer to all areas of life.

2. The 75 Hard Rules: Core Principles You Must Follow

The 75 Hard Challenge is more than just a fitness or diet program—it is a mental toughness challenge that requires participants to follow a strict set of rules every day for 75 consecutive days. The rules are designed to push your limits, improve self-discipline, and create lasting positive habits. When it comes to the 75 Hard diet, adherence to these rules is absolutely essential.

Here are the core rules that everyone must follow:

1. Follow a Diet With Zero Cheat Meals or Alcohol

You must commit to a nutrition plan of your choice—whether it’s Keto, Paleo, Whole30, or any other healthy eating regimen—and follow it perfectly. This means no cheat meals and no alcohol consumption throughout the 75 days. The purpose is to build discipline by sticking 100% to your plan without exceptions.

2. Complete Two Workouts Per Day (Each 45 Minutes)

You need to perform two separate workouts every day, each lasting at least 45 minutes. One workout must be done outdoors regardless of weather conditions. These workouts can be any form of exercise: strength training, cardio, yoga, or even walking. The key is consistency and pushing yourself physically every day.

3. Drink One Gallon (Approximately 3.7 Liters) of Water Daily

Hydration is crucial in this challenge. You must drink a full gallon of water each day. This helps with physical performance, recovery, and overall health, reinforcing the discipline needed for the challenge.

4. Read 10 Pages of a Non-Fiction Book

Each day, you must read at least 10 pages of a non-fiction book that focuses on self-improvement, entrepreneurship, or education. Audiobooks do not count—this is about engaging your mind actively to build mental toughness and knowledge.

5. Take a Progress Picture Every Day

Taking a daily photo of yourself is a way to visually track your physical progress throughout the 75 days. It holds you accountable and helps you see the tangible results of your hard work.

Important Notes:

No compromises are allowed. If you miss any of the tasks or break any of the rules—even once—you must start the challenge over from day one.
The challenge is designed to build consistency, grit, and mental resilience. Following these rules strictly trains your mind and body to overcome obstacles and maintain discipline.

By following these rules, participants in the 75 Hard diet and overall challenge not only improve their fitness and nutrition but also experience significant mental growth. The strict guidelines help turn healthy habits into a lifestyle, making the 75 Hard Challenge one of the most demanding but rewarding programs available.

learn more: GOLO Diet: Complete Guide to Meal Plans, Side Effects, Reviews, and Recipes

3. 75 Hard Diet Plan: How to Structure Your Nutrition

When it comes to the 75 Hard diet plan, the focus isn’t on a one-size-fits-all meal plan, but rather on committing to a nutrition strategy that fits your goals and lifestyle—and sticking to it without any cheat meals or slip-ups for the entire 75 days.

Choosing Your Diet Plan

The beauty of the 75 Hard Challenge is that it doesn’t prescribe a specific diet. Instead, you have the freedom to select any diet that works best for you. Here are some popular diet options participants often follow:

Keto Diet: A high-fat, low-carb diet aimed at burning fat for fuel.
Paleo Diet: Eating whole foods similar to what early humans ate, avoiding processed foods.
Whole30: A 30-day strict elimination diet removing sugar, alcohol, grains, legumes, and dairy to reset your body.
Low-Calorie Diet: Reducing daily calorie intake to create a caloric deficit for weight loss.
High-Protein Diet: Focuses on consuming protein-rich foods to build muscle and promote satiety.

What a Typical 75 Hard Diet Plan Looks Like

Although each person’s plan varies, most plans follow these principles:

Eating clean, unprocessed foods
Prioritizing lean proteins, vegetables, and healthy fats
Avoiding added sugars, processed snacks, and alcohol
Drinking plenty of water (a full gallon daily as per challenge rules)
Meal prepping to ensure no temptation for cheat meals

Using a 75 Hard Diet Plan PDF

Many participants find it helpful to download a 75 Hard diet plan PDF that outlines daily meals, portion sizes, and guidelines to stay on track. These PDFs often include:

Sample meal ideas for breakfast, lunch, and dinner
Snack suggestions that align with your chosen diet
Tips for grocery shopping and meal prepping
Motivational quotes or tips to stay disciplined

You can often find free versions of these PDFs online or create your own based on your diet preferences.

Tips for Success on Your 75 Hard Diet Plan

Plan meals ahead of time to avoid last-minute temptations
Keep healthy snacks available to curb hunger
Stay consistent—remember, no cheat meals allowed!
Listen to your body but don’t compromise the rules
Track your food intake if it helps maintain accountability

Following a well-structured 75 Hard diet plan helps ensure you meet your nutrition goals while adhering to the challenge rules, which is key to achieving the mental and physical benefits promised by the program.

4. Popular 75 Hard Diet Ideas and Diets to Follow

When starting the 75 Hard diet, selecting the right eating plan that aligns with your goals, lifestyle, and preferences is crucial. Since the 75 Hard Challenge does not mandate a specific diet, you have flexibility—but the diet you choose must be sustainable and allow you to avoid any cheat meals or alcohol for the full 75 days.

Here are some of the most popular 75 Hard diet ideas participants commonly follow:

1. Keto Diet

The ketogenic diet is a low-carbohydrate, high-fat diet that encourages your body to enter a state of ketosis, burning fat for energy instead of carbs. Many choose Keto for its benefits in weight loss and mental clarity during the 75 Hard Challenge.

2. Paleo Diet

Inspired by the eating habits of early humans, the Paleo diet focuses on whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, legumes, and dairy. It’s popular among 75 Hard participants aiming for a natural, nutrient-rich diet.

3. Whole30

Whole30 is a 30-day elimination diet designed to remove sugar, alcohol, grains, legumes, and dairy to reset your metabolism and relationship with food. While the challenge lasts 75 days, some participants incorporate Whole30 principles or repeat the cycle.

4. Low-Calorie Diet

For those focusing on weight loss, a controlled calorie deficit diet works well within 75 Hard rules, emphasizing portion control and balanced nutrition.

5. High-Protein Diet

High-protein diets prioritize protein intake to support muscle building and recovery—particularly helpful for those pairing the 75 Hard diet with intense workouts.

Tips for Choosing Your 75 Hard Diet Plan:

Pick a diet you can maintain without cheating for 75 days
Consider your lifestyle, cooking habits, and access to foods
Focus on nutrient-dense, whole foods to support energy and recovery
Plan meals ahead to avoid temptation and maintain discipline

Choosing the right 75 Hard diet plan is essential for both physical results and mental success. By aligning your diet with your personal preferences and the challenge’s strict rules, you set yourself up for a rewarding experience that transforms both body and mind.

learn more: Animal-Based Diet: Full Guide, Food List, Meal Plan & Benefits

5. 75 Hard Workout Plan: Exercise Guidelines for Success

A critical part of the 75 Hard Challenge is the exercise component, which directly complements the 75 Hard diet. The challenge requires you to complete two workouts every day, each lasting at least 45 minutes. This isn’t just about physical fitness; it’s about building mental toughness and consistency.

The Rules for the 75 Hard Workout Plan:

Two Workouts Per Day: You must complete two separate exercise sessions every day. Each session should be at least 45 minutes long.
One Workout Outdoors: At least one of these workouts must be performed outside, regardless of weather conditions. This rule encourages discipline and resilience.
Any Type of Exercise: You can choose the type of workouts based on your fitness level and goals. Some popular options include weight training, running, cycling, yoga, bodyweight exercises, or brisk walking.
Consistency Over Intensity: The key is to maintain consistency. The workouts don’t necessarily have to be high intensity, but skipping is not allowed.
Rest Days Not Allowed: Unlike typical fitness programs, there are no rest days. You have to workout every day for 75 days straight.

Sample Workout Ideas for 75 Hard:

Morning: A brisk outdoor walk or jog
Evening: Strength training or bodyweight exercises indoors
Morning: Yoga session outside
Evening: Cycling or HIIT workout inside

Benefits of Following the 75 Hard Workout Plan:

Builds physical endurance and strength
Enhances mental discipline and grit
Improves cardiovascular health
Encourages a routine that promotes long-term fitness habits

Tips to Succeed:

Plan your workouts in advance
Dress appropriately for outdoor workouts
Stay hydrated, especially with increased physical activity
Listen to your body but don’t skip workouts—modify intensity if needed
Use workout tracking apps or journals to keep accountability

The 75 Hard workout plan is designed to challenge you mentally and physically, making it an essential complement to your diet plan. Together, they create a powerful routine that builds a stronger, more disciplined version of yourself.

6. 75 Soft Challenge: A Gentler Alternative to 75 Hard

While the 75 Hard Challenge is renowned for its intensity and strict rules, not everyone is ready to jump into such a demanding program. This is where the 75 Soft Challenge comes in—a more flexible, beginner-friendly alternative designed to promote healthy habits and mental growth without the extreme rigidity of the original challenge.

What is the 75 Soft Challenge?

The 75 Soft Challenge maintains the spirit of self-improvement and discipline but modifies some of the rules to make the program more accessible. It’s ideal for those new to fitness challenges or individuals seeking a sustainable lifestyle change without feeling overwhelmed.

Key Differences Between 75 Hard and 75 Soft:

Aspect	75 Hard	75 Soft
Workout Frequency	Two workouts daily, one must be outdoors	One workout daily, no outdoor requirement
Diet Rules	Strict diet with zero cheat meals and no alcohol	Focus on healthy eating, but some flexibility allowed
Water Intake	One gallon daily	Encouraged but not mandatory
Reading	10 pages of nonfiction daily	Encouraged but not mandatory
Progress Photos	Required daily	Optional
Restart on Failure	Must start over if any rule broken	More leniency, no reset required

Benefits of the 75 Soft Challenge:

Easier to maintain for beginners or those with busy schedules
Encourages consistent movement and better eating habits without pressure
Builds a foundation of discipline and mindfulness that can lead to taking on 75 Hard later
Reduces risk of burnout and injury

Who Should Try the 75 Soft Challenge?

Beginners to fitness and self-discipline programs
People recovering from injury or illness
Anyone wanting to build healthier habits gradually
Those who find the 75 Hard rules intimidating or unrealistic

The 75 Soft Challenge is an excellent stepping stone toward greater mental and physical resilience. It allows participants to experience progress and success while preparing their mindset for the more rigorous demands of the 75 Hard Challenge.

learn more: Hashimoto Diet: Your Essential Guide to Thyroid Health

7. Tracking Your Progress: 75 Hard Before and After Results

One of the most motivating aspects of the 75 Hard Challenge is witnessing the transformation through before and after photos and results. Documenting your progress visually and mentally is key to staying committed and appreciating how far you’ve come.

Why Take Before and After Photos?

Visual Accountability: Taking a daily photo helps keep you accountable by tracking physical changes. Even small differences become visible over time.
Motivation Boost: Seeing progress fuels motivation to stick with the program, especially on challenging days.
Celebrate Success: It allows you to celebrate your hard work and dedication after 75 days.

Physical Changes You Can Expect

Participants commonly report:

Significant fat loss and weight reduction
Increased muscle tone and definition
Improved posture and confidence
Clearer skin and better overall health

Mental and Emotional Results

Increased discipline and willpower
Improved focus and productivity
Greater confidence and self-esteem
Enhanced resilience to life’s challenges

Real Success Stories

Many people share their 75 Hard before and after transformations on social media and community forums like Reddit, inspiring others to take the leap. These stories often highlight not only physical transformations but also profound changes in mindset and lifestyle.

Tracking your progress with photos and journaling your mental and physical changes is an essential part of the 75 Hard diet and challenge. It keeps you honest with yourself and celebrates your journey toward a stronger, healthier you.

8. Community Insights: What People Are Saying on 75 Hard Diet Reddit

The 75 Hard diet and challenge have created a vibrant online community, especially on platforms like Reddit. The subreddit dedicated to 75 Hard offers a space where participants share their journeys, struggles, tips, and successes.

Common Themes on 75 Hard Diet Reddit

Support and Motivation: Users encourage each other daily, offering advice and celebrating milestones. This camaraderie helps keep many participants accountable and motivated.
Diet Ideas and Modifications: Many share what diet plans work best for them within the 75 Hard framework, including Keto, Paleo, and Whole30. Users exchange meal prep tips and recipes.
Workout Strategies: Discussions often cover how to manage two workouts per day, stay injury-free, and adapt workouts for different fitness levels.
Challenges and Solutions: Participants openly discuss obstacles like social events, cravings, and time management, seeking and offering practical solutions.
Before and After Photos: Members proudly post their transformation pictures, inspiring others with tangible proof of success.

Why Engage with the Reddit Community?

Gain insights from real-life experiences
Receive encouragement during tough days
Learn tips to customize the 75 Hard diet and workout plan
Share your own journey and celebrate progress

Joining communities like 75 Hard diet Reddit can significantly enhance your challenge experience by providing accountability, knowledge, and emotional support.

9. How to Download the 75 Hard Diet Plan PDF for Free

Many people starting the 75 Hard diet look for structured resources to help them stay on track, and one popular tool is a downloadable 75 Hard diet plan PDF. These PDFs provide meal plans, recipes, and guidelines that make following the diet easier and more organized.

Where to Find Free 75 Hard Diet Plan PDFs

Official Websites: Some fitness coaches and creators offer free downloadable PDFs on their official sites or social media platforms.
Fitness Blogs and Forums: Many bloggers share free versions or customizable templates for the 75 Hard diet plan.
Community Groups: Online communities like Reddit and Facebook often have shared files and resources contributed by members.
Document Sharing Platforms: Websites such as Scribd or PDF Drive sometimes host free versions of 75 Hard diet plans.

What to Expect in a 75 Hard Diet Plan PDF

Detailed daily or weekly meal plans
Grocery shopping lists
Tips on portion control and meal prep
Motivational quotes or progress tracking pages

Important Tips When Downloading

Always ensure the source is reputable to avoid inaccurate or harmful information.
Verify that the diet plan matches your personal health needs and preferences.
Use PDFs as guides rather than strict rules; flexibility can help you stick to the program.

Using a free 75 Hard diet plan PDF can be a great way to simplify your nutrition during the challenge, helping you stay organized and committed.

10. Frequently Asked Questions About the 75 Hard Diet and Challenge

Can I follow any diet during the 75 Hard Challenge?

Yes! The 75 Hard diet allows you to choose any diet plan that suits your goals, such as Keto, Paleo, Whole30, or even a simple clean eating plan. The key is to stick to it 100% with no cheat meals or alcohol.

How difficult is it to stick to the 75 Hard rules?

The challenge is designed to be tough. It requires strong mental discipline and consistency. Many find the hardest parts to be the two daily workouts and avoiding cheat meals, but the sense of accomplishment is worth it.

What are the best diets to follow for weight loss on 75 Hard?

Popular choices include Keto for fat burning, low-calorie diets for calorie control, and high-protein diets for muscle retention. Ultimately, the best diet is one you can sustain strictly for 75 days.

Is exercise mandatory every day?

Yes, the challenge requires two workouts per day, with one workout performed outdoors. Skipping workouts means restarting the challenge.

Can I modify the workouts or diet if needed?

While the rules require strict adherence, many participants adapt workout types and diet choices to fit personal needs and limitations, as long as they follow the core principles.

What happens if I fail one day?

If you fail to meet any of the rules on any day, you must start the challenge over from day one.

By understanding these common questions, you can prepare mentally and physically to tackle the 75 Hard diet and challenge with confidence and success.

Conclusion

The 75 Hard diet is more than just a meal plan—it’s a powerful tool designed to build mental toughness, discipline, and physical transformation. By committing to a strict diet, paired with consistent workouts and adherence to the 75 Hard rules, participants can experience dramatic improvements in both body and mind.

While the challenge is demanding, its benefits extend beyond physical fitness. It fosters resilience, accountability, and a mindset geared toward success in all areas of life. Whether you choose the original 75 Hard or the softer 75 Soft Challenge, the key is consistency and dedication.

If you’re ready to push your limits and transform your life, embracing the 75 Hard diet and challenge could be the game-changer you’ve been looking for. Remember, the journey is tough but the results are truly rewarding.