David Laid Diet Plan and Workout Routine

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. 

Continue Reading Below
David Laid Diet Plan and Workout Routine
via david laid instagram

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.

Continue Reading Below
david laid diet calories
via david laid instagram

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. 

Continue Reading Below

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.

Continue Reading Below

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.

Continue Reading Below

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. 

Continue Reading Below

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
Continue Reading Below

David Laid Meal 2

  • Large bowl consisting of:
  • Avocados
  • White rice
  • Black beans
  • Spinach
  • Kale
  • Himalayan salt

David Laid Meal 3

David Laid Meal 4

  • Buckwheat
  • Kale
  • Spinach
  • Himalayan salt
Continue Reading Below

David Laid Meal 5

  • Sourdough bread
  • Almond butter
  • Shake made with plant-based protein powder

David Laid Supplements

david laid supplements
via david laid instagram

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.

Continue Reading Below

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.


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.


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.

Continue Reading Below


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

david laid workout
via david laid instagram

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. 

Continue Reading Below

Let’s take a closer look at David Laid’s workout program:

Monday: Chest Workout

Incline Bench Press5 Sets of 5 Reps
Dumbbell Incline Press5 Sets of 8-10 Reps
Flat Bench Press5 Sets of 6-8 Reps
Incline Bench Press to Failure
Flat Bench Press to Failure

Tuesday: Shoulder Workout

david laid shoulder workout
via david laid instagram
Seated Dumbbell Press4 Sets of 8-10 Reps
Seated Behind-The-Neck Overhead Press4 Sets of 8-10 Reps
Dumbbell Lateral Raise4 Sets of 8-10 Reps
Seated Machine Overhead Press4 Sets of 8-10 Reps
Cable Lateral Raise4 Sets of 10-12 Reps
Front Plate Raise4 Sets of 10-12 Reps
Rear Delt Seated Fly Machine4 Sets of 10-12 Reps
Rear Delt Seated Cable Row4 Sets of 10-12 Reps
Continue Reading Below

Wednesday: Back Workout

Dumbbell Rows4 Sets of 6-8 Reps
Seated Wide-Grip Lat Pulldown4 Sets of 6-8 Reps
Seated Cable Row4 Sets of 8-10 Reps
Close Grip Chin-Ups to Failure
Hex Bar Shrug4 Sets of 8-10 Reps
Cable Shrug4 Sets of 8-10 Reps
Close Grip Lat Pulldown4 Sets of 6-10 Reps

Thursday: Arm Workout

david laid arm workout
via david laid instagram
Seated Hammer Curl3 Sets of 6-8-10 Reps
Bodyweight Dips3 Sets of 15 Reps
EZ Bar Curl3 Sets of 6-8-10 Reps
Triceps Cable Pushdown3 Sets of 6-8-10 Reps
Barbell Curl1 Burnout Set
Dumbbell Seated Triceps Extension1 Burnout Set

Friday: Leg Workout:

Barbell Squat with Pause4 Sets of 3 Reps
Barbell Squat6 Sets of 5 Reps
Machine Leg Press3 Sets of 20 Reps
Lying Hamstring Curls5 Sets of 10 Reps
Continue Reading Below

Saturday and Sunday:

  • Rest

Leave a Comment

Your email address will not be published. Required fields are marked *