David Laid is a fitness model and social media star, known for his amazing physique. He was born in Estonia, moving to the US at a young age with his mother.
Unfortunately for David, he never really got to know his father. He died when David was two years old, after slipping off the side of a docked ship, sustaining fatal injuries.
Growing up without a father wasn’t easy for him, even suffering from bullying. He had self-confidence issues and was very insecure about his body. At the age of fourteen, David started going to the gym as his get away, finding comfort in it.
Starting off as a 90 pound frail and lanky teenager, he found it pretty hard to build muscle. His goal of “acquiring the physique of his dreams”, kept him motivated and determined. He knew changes don’t occur overnight so he stuck with training, working hard every day.
David often posted his workouts and body transformation videos when he got started, which grew his social media following rapidly. He still shares his workouts and daily lifestyle videos on his YouTube channel, inspiring many people across the world.
In this article we look at David Laid’s diet and workout plan, seeing how he maintains his fitness.
David Laid Profile
| Date of Birth | January 29 1998 |
| Height | 1.88m / 6ft 2″ |
| Body Measurements (Chest/Arms/Waist) | 40/ 17/ 32 (inches) |
| Weight | 85kg / 187 lb |
Diet Plan
David Laid follows a pretty strict diet plan to maintain his amazing physique. His calorie intake is pretty high because of his large frame and body type, just over 3000 calories per day. This does vary depending on the intensity of his training sessions. He eats around three large meals a day, with a snack in between.
As a fitness model, David’s focus is on building aesthetically pleasing muscle. He tries to eat a lot of lean protein and often has protein shakes post workout to build muscle quicker. This also allows him to recover faster, as well as preventing any injuries.
He doesn’t always eat the same food every day, since it can get pretty tedious, but does stick with the same nutrient type. Eating a balanced diet, he sticks with protein, complex carbohydrates and healthy fats, whilst ignoring sugary and saturated fats.
David Laid has a very low body fat percentage, at around 7-8%. This gives him great muscle definition, making his overall physique very aesthetic.
| Breakfast | Scrambled eggs with bacon and blueberry banana pancakes |
| Snack | Protein shake and strawberries |
| Lunch | Bratwurst and pasta with alfredo sauce |
| Dinner | Chicken sandwich with grilled peppers and onions |
Breakfast
For breakfast, David usually has a few scrambled eggs with bacon and blueberry, banana pancakes. Eggs provide high quality protein, which help with repairing his muscles. Bacon is also a great source of nutrients, helping to speed up his metabolism and even aid weight loss.
He tries to consume some carbs as part of his breakfast, to provide him energy throughout the day. Pancakes are a great source of carbs, which also provide several health benefits. Blueberries and bananas help in giving him essential vitamins and minerals.
Snack
As a post-workout snack, he goes for a protein shake and some strawberries. Protein shakes are great in providing a low calorie substitute, with multiple advantages. It helps him build muscle mass quick and improves his overall body composition.
Lunch
His lunch typically includes bratwurst and pasta with alfredo sauce. Bratwurst is a type of German sausage, usually made from pork. It’s high in protein and has good nutritional value, but is considered by most to be slightly unhealthy. Pasta provides him with carbs and fiber, which is important in providing him energy.
Dinner
For dinner, David has a few chicken sandwiches with grilled peppers and onions. Chicken is a great source of lean protein and is excellent in building and maintaining muscle mass. It also strengthens his bones, which can be vital in protecting him when he works out.
Supplements
- Whey Protein
- Creatine
- Multivitamins
- BCAA
Vegan Diet
David Laid also tried a vegan diet in 2020 for around a month, but didn’t find it sustainable for his body requirements. He felt tired and unmotivated, which affected his training sessions.
A vegan diet isn’t great for building muscle but can be effective if it’s strategically managed with foods and supplements.
| Meal 1 | Oat milk shake with plant-based protein powder, flax seeds, hemp hearts, moringa leaf powder, lion’s mane mushroom powder, banana, blueberries and strawberries |
| Meal 2 | White rice with black beans, spinach, kale, himalayan salt and avocado on the side |
| Meal 3 | Plant-based protein shake |
| Meal 4 | Buckwheat with kale, spinach, and himalayan salt |
| Meal 5 | Sourdough bread with almond butter and plant-based protein shake |
Workout Plan
David trains at the gym around 6 times a week, sticking to a workout plan for optimal results. His love for fitness drives his incredible work ethic, sometimes even training for six hours a day. He focuses largely on strength training with occasional cardio.
Usually following a push, pull and leg split as his method of training, David’s journey to building an amazing physique is inspirational. His favourite workouts include deadlifts and squats, which strengthen his lower body, providing him a solid base.
Consistency at the gym was important in allowing him to build an aesthetic figure. His focus on his training allows him to evenly target each muscle and continuously improve.
Rise on social media for David hasn’t been without controversy, as he constantly faces questions regarding his physique. Transformation videos often back up his claim to having a natural body but many people still believe he has used steroids. In the past, whenever he has been asked he has always strongly denied ever using steroids.
Chest
- Dumbbell incline press 5 sets X 5 reps
- Barbell incline chest press 5 sets X 10 reps
- Flat bench barbell chest press 5 sets X 8 reps
At the end of these exercises, David usually repeats the barbell flat bench and incline chest press until burnout.
Shoulders
- Seated dumbbell shoulder press 4 sets X 10 reps
- Standing behind-the-neck shoulder press 4 sets X 10 reps
- Dumbbell lateral raise 4 sets X 10 reps
- Smith machine overhead press 4 sets X 10 reps
- Cable lateral raise 4 sets X 10 reps
- Front plate raise 4 sets X 10 reps
- Hex bar shoulder shrugs 4 sets X 10 reps
- Cable shoulder shrugs 4 sets X 10 reps
Arms
- Barbell bicep curls 4 sets X 10 reps
- Seated dumbbell bicep curl 4 sets X 10 reps
- Seated dumbbell hammer curls 4 sets X 10 reps
- Tricep dips 4 sets X 15 reps
- Cable tricep pushdowns 4 sets X 10 reps
He usually ends his arm workout by performing barbell bicep curls and dumbbell tricep extensions until burnout.
Back
He starts off with some close grip pull-ups, doing 4 sets until failure.
- Deadlift 3 sets X 5 reps
- Lat pull-down 4 sets X 8 reps
- Cable back row 4 sets X 8 reps
- Rear delt fly machine 4 sets X 10 reps
- Rear delt cable row 4 sets X 10 reps
Abs
- Dumbbell leg raises 4 sets X 20 reps
- Cable crunches 4 sets X 20 reps
- Kettlebell Russian twist 4 sets X 20 reps
- V-sits 4 sets X 20 reps
Legs
- Barbell squat (with pause) 4 sets X 3 reps
- Barbell squat 6 sets X 5 reps
- Leg press 3 sets X 20 reps
- Lying leg curl 5 sets X 10 reps
David Laid’s diet and workout plan are a key part of his success in fitness. He is fairly active on Instagram, often sharing pictures of his physique, as well as supplements he recommends taking. He also keeps his fans updated on his diet and workout routine.
