DK Metcalf Diet And Workout Plan For The Physique Of The Beast


Diet WR (wide receiver) DK Metcalf The Seattle Seahawks have faced quite a bit of criticism lately. His high-sugar but low-nutrient diet surprised many, especially considering he was a professional athlete. Despite his amazing abs and fans crazy about his physique, the 6-foot-4 sports star admits he’s not the best person to give nutrition advice to. During the interview, Metcalf revealed his daily eating habits, and it’s the kind of diet that most kids like. Let’s see what DK Metcalf eats in a day that took the internet by storm.

Who is DK Metcalf?

DK Metcalf is a wide receiver for the Seattle Seahawks in the NFL. He started playing in the NFL in 2019. Prior to that, he played football at Oxford High School and University of Mississippi (Ole Miss) for 3 seasons.

Interestingly, there is a fun coffee connection to Metcalf. After being mistakenly called Decaf Metcalf by broadcaster ESPN, he teamed up with Volcanica Coffee. They started selling 16 ounce coffee bags with labels Metcalf without caffeine on their website in December 2019.

Profile & Statistics

  • Real name: DeKaylin Zecharius “DK” Metcalf
  • Place of birth: Oxford, Mississippi, USA
  • Date of birth: December 14, 1997
  • Age in 2023: 26
  • Height: 6 feet 4 inches (193 cm)
  • Weight: 235 pounds (107 kg)

DK Metcalf’s Workout Routine

DK Metcalf’s physique is absolutely incredible and almost unbelievable. He is very big and very strong. During the NFL Combine, he showed off some impressive stats:

  • He ran the forty yard dash in just 4.33 seconds.
  • He pressed 225 pounds for an impressive 27 reps.
  • Its vertical jump is a staggering 40.5 inches.
  • Her body fat percentage is estimated to be around 4 to 5 percent.

It’s no wonder he was drafted early in the NFL with these astounding numbers. Let’s see how he accomplished such a feat.

DK Metcalf Training Schedule

When you look at DK Metcalf’s build, the first thing that strikes you is the combination of his size and well-defined muscles. He has a large chest and shoulders, which explains why he can handle 225 pounds on the bench press with ease.

His training program focuses on achieving a fresh appearance with proportionate size, strength and muscles. This is the pinnacle of muscle development, resulting in a superhero-like physique with broad shoulders, broad chest, and impressive arm muscles.

Also, combining his training program with intermittent fasting yields impressive results. Intermittent fasting helps reduce body fat while training regimens increase muscle proportions (1).

A DK training regimen roughly looks like this:

  1. Monday: Heavy Chest Workout
  2. Wednesday: Lower Body and Abs
  3. Friday: Shoulders and Back Emphasis

This may seem simple, but keep in mind that building an athlete’s body requires sufficient time to recover. Therefore, he only trains three days a week, alternating rest days (2). The goal is not to create the physique of a bodybuilder, but a natural, explosive and ripped look.

Inverted pyramid training and intermittent fasting work very well together to give this look. Inverted pyramid training means you start with the heaviest weight and then decrease it 10-15 percent with each subsequent set. This strategy is like a secret recipe for building strength. So they complement each other by building strength (inverted pyramid training) and reducing fat (intermittent fasting) simultaneously (3).

The workout routine focuses on different muscle groups on certain days:

Monday: Heavy Chest Workout

  • Incline Dumbbell Curls – 3 sets of 4 to 6, 6 to 8, and 8 to 10 reps (inverted pyramid training)
  • Cable Rope Pushdowns – 3 sets of 6 to 8, 8 to 10 reps, and 10 to 12 reps (inverted pyramid training)
  • Incline Barbell Press – 2 sets of 4 to 6, and 6 to 8 reps (inverted pyramid training)
  • Flat Barbell Bench Press – 2 sets of 4 to 6, and 6 to 8 reps (inverted pyramid training)
  • Wide Erect Row – 4 sets of 6, 8,10,12, reps (standard pyramid training)
  • Face Pulls – 1 set of 12 to 15 reps and 4 sets of 3 to 5 reps (rest-pause training)

Wednesday: Lower Body and Abs

  • Leg Extension – 3 sets of 8 to 10, 10 to 12 reps, and 12 to 15 reps (inverted pyramid training)
  • Bulgarian Split Squats – 3 sets of 6 to 8, 8 to 10 reps, and 10 to 12 reps (inverted pyramid training)
  • Romanian Deadlift – 3 sets of 6 to 8, 8 to 10 reps, and 10 to 12 reps (inverted pyramid training)
  • Calf Raises – 3 sets of 10 to 15 reps (straight sets)
  • Hanging Leg Raises – 3 sets of 10 to 15 reps (straight sets)
  • Ab Wheel Rollouts – 3 sets of 10 to 15 reps (straight sets)

Friday: Shoulders and Back Emphasis

  • Standing Barbell Press – 3 sets of 4 to 6, 6 to 8, and 8 to 10 reps (inverted pyramid training)
  • Weighted Pull Ups – 3 sets of 4 to 6, 6 to 8, and 8 to 10 reps (inverted pyramid training)
  • Cable Rows – 2 sets of 6 to 8, and 8 to 10 reps (inverted pyramid training)
  • Weighted Dips – 2 sets of 6 to 8, and 8 to 10 reps (inverted pyramid training)
  • Lateral Raise – 1 set of 12 to 15 reps and 4 sets of 3 to 5 reps (rest-pause training)

Metcalf’s training routine includes strength moves to increase acceleration and efficient force transfer, strength moves to increase speed and power, and core exercises to maintain strong posture and reduce the risk of injury.


On top of that, Metcalf has amazing genetics. His father, Terrence, is a 310 pound NFL offensive lineman. Those fantastical genes played a part in making DK the impressive physical specimen he is today.

A Little Extra!

He follows the trainer’s advice most of the time, but he likes to do an extra rep or two with each exercise. Her routine includes power cleans, kettlebell squats, bench presses, curls, triceps, and biceps, as well as working smaller muscles and conditioning. Running is also a big part of her routine, and she enjoys it. Whatever she does, her mindset is all about giving it her best and doing it with full energy.

Mental Training

One important aspect for DK in training is mental training. Mental preparation plays a very important role in the success of an athlete (4).

Regardless of the sport—strength training, running, or yoga—it’s the mindset that matters most for reaping the benefits. Exercise routines are personal, and different approaches work for different people. But the key is a commitment to taking care of yourself and putting your body first. Being physically present doesn’t mean much if you’re not mentally present.

According to Metcalf, soccer is 75% mental sport and 25% physical sport. While everyone on the court is strong and fast, honing your mental game can make you extraordinary. Physical preparation also supports mental strength by removing doubts or lack of confidence.

The DK Metcalf diet Routine


DK Metcalf, the impressive WR of the Seattle Seahawks, recently spoke publicly about his unique eating habits. She has a pretty unique diet which includes –

  • Only one meal each day
  • Coffee
  • Three to four bags of candy

During a chat on NBA legend Kevin Garnett’s show, KG Certified, Metcalf spoke candidly about his athletic nutrition. He surprised Garnett with his unusual food choices. Metcalf admits, “I may not be the right person to ask that.”

He mentioned that he is a candy aficionado and had one meal, one coffee, and chewed about three bags full of candy. Garnett was quite surprised and asked about the type of candy he likes. Dan Metcalf spilled the beans that he loves gummy candies like Skittles gum and Lifesaver Creations, preferring them over jelly beans. Garnett was a little taken aback by this revelation and asked about Metcalf’s entire daily eating routine.

DK Metcalf’s Candy Diet

Metcalf starts his day by exercising on an empty stomach. When hunger strikes, he goes to Starbucks for coffee, which fills him up for a while (5). Around 16.00 to 17.00, he treats himself to sweets and water. Finally, her delicious dinner came around 8 to 9 pm. It’s a schedule that seems to work for her, even if it’s not what you’d call conventional.

Foods such as candy that are high in added sugar are known to cause obesity (6). But the great news for Metcalf is that being a 6-foot-4, 235-pound NFL player who constantly works out means he burns calories much faster than the average person. However, while this helps with calories, it’s not easy to offset the impact of all that sugar intake. Experts say that eating too much sugar is the main reason for obesity and many ongoing health problems such as diabetes (7).

Does Metcalf Really Eat A Lot Of Candy?

Maybe DK Metcalf has a high sugar tolerance. But building a chiseled body like his with 3 to 4 bags of candy per day is pretty much impossible. During his early draft training days, he had a personal chef design the nutrition sheet for DK Metcalf’s meal plan. The chef prepares meals low in carbohydrates, rich in protein and vegetables, and low in fat and sugar, keeping them fit (8). So, her recent shocking statement on Kevin Garnett’s podcast took people by surprise as many anticipated a healthy eating plan.

While health professionals may express concern about unbalanced nutrition and high sugar intake in his diet, his stellar performances on the football field really speak for his skill.

Genetics also plays an important role in muscle development, fat retention, sugar metabolism, body structure, and almost every aspect of bodybuilding (9). Ever since DK made a splash in college football at the national level, it was clear that he had an extraordinary genetic gift.


DK Metcalf’s diet and exercise routine offers surprising insight. His genetics and training plans have been shown to contribute to his muscular physique and athletic prowess. He goes above and beyond the norm by adding extra reps and integrating a mix of cardio, strength, and strength training. Despite her intense approach, her diet may surprise some, featuring three bags of candy each day. This contrast highlights the individuality of fitness travel; what is suitable for one person may not be suitable for another.

READ ALSO: 9 Easy Diet Plans to lose weight and improve overall health

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