David Laid was born in 1998 in Estonia a remarkable bodybuilder who has undergone a great transformation from a skinny frame to one of the most admired figures in the fitness industry.
Despite facing numerous challenges, he persevered and became a role model for many aspiring fitness enthusiasts.
David’s journey began with the tragic loss of his father when he was just two years old. Motivated to find a better life, David and his mother relocated to the United States.
David faced relentless ridicule and bullying growing up due to his skinny physique, which left him deeply insecure about his body. Furthermore, a diagnosis of scoliosis added to his struggles, exacerbating his lack of confidence and self-esteem.
Determined to make a positive change, David embarked on a fitness journey. Initially needing proper diet and training techniques, he relied on YouTube videos to gain insights into building muscle.
He was much inspired by transformation stories and motivated by his progress David began lifting weights and fully embraced a fitness lifestyle.
As time passed, David’s dedication and hard work paid off. His physique started to transform, and his confidence soared. Fitness became a fundamental part of his life, and he rapidly achieved a lean and muscular body.
The remarkable progress he made not only changed his physical appearance but also boosted his self-assurance, allowing him to overcome past adversities.
David’s journey garnered significant attention, gaining a massive following on social media platforms. Today, he is recognized as a global sensation, a sponsored athlete, and a fitness model, all at the young age of 19.
His story inspires many, demonstrating that resilience, determination, and a passion for self-improvement can lead to remarkable achievements.
David inspires others through his social media presence by sharing his body transformation pictures and videos. He uses his platform to provide workout routines and fitness advice, touching the lives of countless individuals worldwide.
With a relentless desire for personal growth, David Laid remains focused on pushing boundaries and making further progress in his fitness journey.
David Laid Diet and Nutrition Plan
David Laid faces a unique challenge regarding his diet plan, as he naturally has a smaller appetite, making it challenging to consume the large amounts of food required for muscle building. However, he has developed strategies to overcome this obstacle and meet his nutritional needs.
David incorporates high-calorie foods to facilitate muscle growth and rapid weight gain. This approach allows him to increase his caloric intake and provide his body with the energy it needs to support intense workouts and muscle development.
While he enjoys a variety of foods, he remains mindful of his overall calorie intake and ensures that it aligns with his specific fitness goals.
David adjusts his calorie intake accordingly depending on whether he is in a bulking, cutting, or maintenance phase. During bulking, he consumes a surplus of calories to promote muscle growth and maximize his gains.
In the cutting steps, he focuses on reducing his calorie intake to facilitate fat loss while maintaining muscle mass. And during maintenance phases, he aims to sustain his current weight and physique by consuming an appropriate amount of calories to support his training regimen.
In addition to his dietary choices, David Laid incorporates certain supplements into his routine. He takes simple yet effective supplements such as multivitamins, which help ensure he receives essential nutrients for overall health.
He also includes creatine, a popular supplement for enhancing performance and muscle strength. Pre-workout supplements provide him with an extra boost of energy and focus before training sessions. He also incorporates whey protein to supplement his protein intake, aiding muscle recovery and growth.
David Laid Meal Plan
Here is the complete meal plan of David Laid:
David Laid Meal 1
- Shake made with oat milk
- Plant-based protein powder
- Flaxseed
- Blueberries
- Strawberries
- Hemp hearts
- Moringa leaf powder
- Lion’s mane mushroom powder
- 1 banana
David Laid Meal 2
- Large bowl consisting of:
- Avocados
- White rice
- Black beans
- Spinach
- Kale
- Himalayan salt
David Laid Meal 3
- Shake made with plant-based protein powder.
David Laid Meal 4
- Buckwheat
- Kale
- Spinach
- Himalayan salt
David Laid Meal 5
- Sourdough bread
- Almond butter
- Shake made with plant-based protein powder
David Laid Supplements
David Laid concentrates on holistic nutrition and includes essential supplements in his diet to complement his whole food intake.
These supplements provide him with specific nutrients that may be difficult to consume in sufficient amounts through regular meals. The leading supplements in David’s stack are whey protein, creatine, multivitamins, pre-workout, and BCAAs.
Whey Protein
David uses whey protein as a post-workout supplement to deliver essential amino acids quickly to his muscles, aiding in recovery and promoting muscle growth. It also provides a convenient way to meet his daily protein requirements and achieve lean muscle gains.
Creatine:
Supplementing with creatine gives David’s muscle cells the necessary energy for intense workouts, helping him push through additional repetitions and promote strength gains. Additionally, creatine can increase muscle water content, resulting in a fuller and more prominent appearance.
Pre-Workout:
David Laid utilizes a pre-workout supplement to enhance his training performance. These supplements provide an energy boost, delay fatigue, and enable him to push harder during intense workouts, ultimately leading to greater strength and muscle gains.
BCAAs:
David incorporates Branched Chain Amino Acids (BCAAs) into his routine to prevent excessive muscle damage and soreness.
BCAAs also assist in delaying fatigue during intense training sessions, enabling him to maintain intensity and train at a higher level.
David Laid Workout Routine
Before starting any workout, David stresses the importance of warming up and staying hydrated throughout the session. He includes both warm-up exercises and stretching to prevent injuries.
Let’s take a closer look at David Laid’s workout program:
Monday: Chest Workout
| Incline Bench Press | 5 Sets of 5 Reps |
| Dumbbell Incline Press | 5 Sets of 8-10 Reps |
| Flat Bench Press | 5 Sets of 6-8 Reps |
| Incline Bench Press to Failure | – |
| Flat Bench Press to Failure | – |
Tuesday: Shoulder Workout
| Seated Dumbbell Press | 4 Sets of 8-10 Reps |
| Seated Behind-The-Neck Overhead Press | 4 Sets of 8-10 Reps |
| Dumbbell Lateral Raise | 4 Sets of 8-10 Reps |
| Seated Machine Overhead Press | 4 Sets of 8-10 Reps |
| Cable Lateral Raise | 4 Sets of 10-12 Reps |
| Front Plate Raise | 4 Sets of 10-12 Reps |
| Rear Delt Seated Fly Machine | 4 Sets of 10-12 Reps |
| Rear Delt Seated Cable Row | 4 Sets of 10-12 Reps |
Wednesday: Back Workout
| Dumbbell Rows | 4 Sets of 6-8 Reps |
| Seated Wide-Grip Lat Pulldown | 4 Sets of 6-8 Reps |
| Seated Cable Row | 4 Sets of 8-10 Reps |
| Close Grip Chin-Ups to Failure | – |
| Hex Bar Shrug | 4 Sets of 8-10 Reps |
| Cable Shrug | 4 Sets of 8-10 Reps |
| Close Grip Lat Pulldown | 4 Sets of 6-10 Reps |
Thursday: Arm Workout
| Seated Hammer Curl | 3 Sets of 6-8-10 Reps |
| Bodyweight Dips | 3 Sets of 15 Reps |
| EZ Bar Curl | 3 Sets of 6-8-10 Reps |
| Triceps Cable Pushdown | 3 Sets of 6-8-10 Reps |
| Barbell Curl | 1 Burnout Set |
| Dumbbell Seated Triceps Extension | 1 Burnout Set |
Friday: Leg Workout:
| Barbell Squat with Pause | 4 Sets of 3 Reps |
| Barbell Squat | 6 Sets of 5 Reps |
| Machine Leg Press | 3 Sets of 20 Reps |
| Lying Hamstring Curls | 5 Sets of 10 Reps |
Saturday and Sunday:
- Rest
