David Laid Diet and Workout Plan

The David Laid diet is a is a high caloric meal plan. He has switched from eating meat to veganism, and back to meat again.

Due to his tall frame and ectomorph body type, David needs to eat more calories in order to pack on size and maintain his lean physique. Continue reading for a more detailed look into his diet and workout plan.

Who is David Laid?

David Laid is a bodybuilder, powerlifter and social media influencer. He is currently a Gymshark sponsored athlete – along with his friend Steven Cao.

David frequently uploads fitness videos to his YouTube Channel and posts physique progress photos on his Instagram account. David was very tall and skinny growing up. Some of the kids at school bullied him, because of his lanky frame.

Around this time he began lifting weights and developed self-confidence, as he packed on muscle mass. His widely popular transformation video on YouTube has gained millions of views.


Height6’ 2” (188 cm)
Weight185-195 lbs (83.9-88.5 kg)
Year of birth1998

David Laid Diet

This is David’s original bodybuilding diet that shows how his body requires a ton of calories. This is largely due to his body type. He is naturally lean and tall, so it’s very hard for him to build muscle and keep it on his frame.

Meal 12 scrambled eggs, 4 pieces of bacon, and 2 blueberry banana pancakes
Meal 2Chicken sandwich with grilled peppers and onions
Meal 3(Post workout) 4 bratwurst, one box of pasta, and Alfredo sauce

Keep in mind, these meals are big, and they are high in calories. You should not eat this much food unless you’re an ectomorph, or if you’re bulking. David Laid is highly active and he can get away with eating this much food.

Vegan Diet (July – August 2020)

David began his vegan diet in July, 2020. This way of eating only lasted about one month, as he started to feel tired and not as good. David says that this diet wasn’t sustainable, because he completely switched to vegan cold-turkey. After years of eating meat, his body was simply not used to the foods he was eating all of a sudden.

Meal 1Shake with oat milk, plant-based protein powder, flax seed, hemp hearts, moringa leaf powder, lion’s mane mushroom powder, 1 banana, blueberries, and strawberries
Meal 2Large bowl with avocados, white rice, black beans, spinach, kale, and Himalayan salt
Meal 3Shake with plant-based protein powder
Meal 4Buckwheat, kale, spinach, and Himalayan salt
Meal 5Sour dough bread with almond butter and a shake with plant-based protein powder

Vegan Favorites

Oat milk
Plant-based protein powder
Flax seed
Hemp hearts
Moringa leaf powder
Lion’s mane mushroom powder
Himalayan salt
Almond butter

David Laid Workout Routine

You would think a tall kid would have trouble lifting heavy, but David Laid can move some serious weight. His strength really shows when it comes to his deadlifts and he can regularly pull over 600 pounds.

Below are some of his sample workouts for each major muscle group. David believes that many people tend to overcompensate training. At the end of the day, you can do the most fundamental exercises and still make strength and muscle gains.

Credit: David Laid (via YouTube)

The most important thing you should do in the gym is push yourself and use maximum effort with each rep.

Chest Workout

Before chest workouts, David likes to make sure he is properly warmed up, before lifting heavy weight. Before doing bench press for example, he will do one set of the bar with high reps. This movement also helps loosen up the elbows.

  • 1st exercise: Incline bench press 5 x 5
  • 2nd exercise: Dumbbell incline press 5 x 8-10
  • 3rd exercise: Flat bench press 5 x 6-8
  • 4th exercise: Incline bench press as many reps as possible (burnout)
  • 5th exercise: Flat bench press as many reps as possible (burnout)

Back Workout

David loves training back and you can see just how strong he is when he deadlifts. For back days David tries to incorporate one heavy back movement – like rows or deadlifts. Then he moves on to isolation exercises to shape and tone the back muscles.

  • 1st exercise: Dumbbell rows 4 x 6-8
  • 2nd exercise: Seated wide-grip lat pulldown 4 x 6-8
  • 3rd exercise: Seated cable row 4 x 8-10
  • 4th exercise: Close grip chin up 4 x until failure
  • 5th exercise: Hex bar shrug 4 x 8-10
  • 6th exercise: Cable shrug 4 x 8-10
  • 7th exercise: Close grip lat pulldown 4 x 6-10

Shoulder Workout

Before hitting shoulders, David likes to go through a dynamic upper body warm up routine. Grab two light dumbbells in each hand and go through a variety of movements to get the blood pumping. This is very smart to do before lifting heavy, as it can help prevent injury.

  • 1st exercise: Seated dumbbell press 4 x 8-10
  • 2nd exercise: Seated behind the neck overhead press 4 x 8-10
  • 3rd exercise: Dumbbell lateral raise 4 x 8-10
  • 4th exercise: Seated machine overhead press 4 x 8-10
  • 5th exercise: Cable lateral raise 4 x 10-12
  • 6th exercise: Front plate raise 4 x 10-12
  • 7th exercise: Rear delt seated fly machine 4 x 10-12
  • 8th exercise: Rear delt seated cable row 4 x 10-12

Leg Workout

For leg days, David likes to start off with squats – both regular reps and pause reps. This kind of training is key to adding strength and size to your legs. He then increases the reps and lowers the weight for the rest of his workout. With this technique David can emphasize the full range of motion in his legs.

  • 1st exercise: Barbell squat with pause 4 x 3
  • 2nd exercise: Barbell squat 6 x 5
  • 3rd exercise: Machine leg press 3 x 20
  • 4th exercise: Laying hamstring curls 5 x 10

Arm Workout

David Laid has long arms that match the rest of his frame. However, this makes it even more challenging to pack on muscle. Because of this, he must train arms heavy and frequently. Here’s a sample arm workout David did with Doug Martin.

  • 1st exercise: Seated Hammer Curl 3 x 10, 8, 6
  • 2nd exercise: Bodyweight dips 3 x 15
  • 3rd exercise: EZ bar curl 3 x 10, 8, 6
  • 4th exercise: Triceps cable pushdown 3 x 10, 8, 6
  • 5th exercise: Barbell curl (1 burnout set)
  • 6th exercise: Dumbbell seated triceps extension (1 burnout set)

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