DK Metcalf, the Seattle Seahawks wide receiver, has captivated the sports world and social media with his imposing physique and seemingly unconventional diet. At 6'4" and 235 lbs with a remarkably low body fat percentage, Metcalf's physical attributes are undeniable. What's surprising is his dietary admission: consuming one meal a day, one coffee, and multiple bags of candy. This revelation has sparked widespread discussion and debate, prompting questions about the feasibility and sustainability of such a diet for a professional athlete.
DK Metcalf: A Viral Sensation
The prevalence of social media has led to viral sensations, and DK Metcalf is no stranger to this phenomenon. In 2019, his muscular physique and impressive stats at the NFL draft combine garnered attention. Metcalf registered a reported 1.6% body fat (though likely exaggerated) and completed 27 reps on the 225-lb bench press. He also competes at a high level of sprinting.
With nearly 60% of the world population and 92% of internet users active on social media, Metcalf's unique diet quickly went viral. His diet centers around consuming multiple bags of candy daily, shocking many.
Decoding the Diet: Candy, Coffee, and One Meal
Metcalf's diet, as he described it, consists of a single meal a day, a coffee, and three bags of candy. He detailed his daily routine, stating that he works out twice, showers, and then gets a coffee from Starbucks, which sustains him until 4 or 5 p.m. He then consumes candy and water, including Skittles gummies and Lifesaver Creations, which he says holds him over until dinner at 8 or 9 p.m.
According to DK Metcalf, he eats three to four bags of candy a day, preferring gummy candy. He mentioned eating both Skittles and Lifesaver Creation gummies on a recent podcast, suggesting it's a regular habit.
Read also: The Hoxsey Diet
Caloric and Macronutrient Breakdown
To understand the implications of Metcalf's diet, it's essential to analyze the caloric and macronutrient content of his candy consumption:
- Starbucks Coffee: ~10 calories
- 5.8 oz bag of Skittles Gummies: 540 calories, 138 g carbohydrates, 5 g protein
- 7 oz bag of Life Saver Gummies: 630 calories, 150 g carbs, 7 g protein
- 5 oz bag of Haribo Goldbears: 450 calories, 100 g carbs, 9 g protein
This totals approximately 1,620 calories, 388 g of carbohydrates, and 21 grams of protein from candy alone.
The Science Behind the Seemingly Unconventional
Given Metcalf's physique and activity level, his resting metabolic rate (RMR) is estimated to be at least 2,500 calories. This means he burns over 2,500 calories daily at rest.
Metcalf begins his day with fasted workouts, which have been shown to promote fat burning. A meta-analysis in the British Journal of Nutrition found that fasted workouts lead to higher acute fat oxidation compared to carbohydrate-based workouts. This, combined with his high RMR, explains how he maintains a lean physique.
The Importance of Dinner and Protein Intake
While Metcalf doesn't specify his dinner, it's likely a substantial meal consisting of lean proteins, complex carbohydrates (although he claims his dinners are low-carb), leafy green vegetables, and healthy fats. Athletes of Metcalf's size may consume over 100 grams of protein in one sitting.
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Even with a high protein dinner, his daily intake might be around 120 grams. Considering that most studies recommend 0.7 grams of protein per pound of body weight, Metcalf needs approximately 165 grams daily. However, if he consumes a protein shake post-workout, he likely meets or exceeds this requirement.
The Role of Genetics and Training
Genetics plays a significant role in muscle growth, fat storage, and body composition. Metcalf's athletic gifts were evident early in his career. He has consistently trained for at least 10 years, including the last four at the highest level with top trainers and nutritionists.
Years of dedication have shaped his physique and boosted his metabolism. At 25 years old, nearly 240 lbs, and with low body fat, Metcalf burns thousands of calories daily. His lean muscle mass allows him to burn the simple carbohydrates and sugars from candy efficiently. Factoring in his exercise, he likely burns 4,000 calories or more per day.
Is It Possible? A Verdict
Based on his genetics, body composition, and training regimen, it is possible for DK Metcalf to maintain his physique with his reported diet. However, he may be an exceptional case.
While a balanced diet is crucial for most athletes, Metcalf's unique circumstances allow him to deviate from conventional practices. Some speculate that he might be embellishing his diet or omitting details about protein shakes or other aspects.
Read also: Weight Loss with Low-FODMAP
DK Metcalf's Workout Routine
Metcalf's training regimen is rigorous and multifaceted. He focuses on improving daily, pushing himself past his limits. His workouts are designed to enhance performance, prevent injuries, and outlast opponents.
During the season, his routine includes recovery and soreness flushing on Mondays, a day off on Tuesdays, upper body lifts on Wednesdays, lower body lifts on Thursdays, another day off on Fridays, and proprioception and balance work on Saturdays. Metcalf emphasizes the importance of mental strength, stating that intelligence and recovery are crucial for success in the NFL.
His top training tip, passed down from his father and former teammate Bobby Wagner, is to always do one extra rep.
Here's a sample of DK Metcalf's full body workout:
1A. Single-Leg Bosu Ball Reverse Flies: 1 set of 5 reps each leg
1B. RDL Y and T Raises on Bosu Ball: 1 set of 5 reps each leg
- Bosu Ball Split Stance Pallof Pulse: 1 set of 8 reps each side
3a. Vyper Reverse Lunge and Overhead Press: 1 set of 8 reps per side
3b. Vyper Reverse Lunge and Pressout: 1 set of 8 reps per side
Mini-Band High-Knee Hold: 1 set of 8 to 10 reps per side
Bottoms-Up Kettlebell Overhead Press: 1 set of 6 reps per side
Vyper RDL to Snatch Step: 1 set of 6 reps per side
7a. Dynamic Stability Ball Plank: 1 set of 20 seconds
7b. Stability Ball Plank Saw: 1 set of 15 reps
7c. Plank Stir the Pot: 1 set of 15 reps
8a. Battle Rope Drummers with Squat: 1 set of 10 reps
8b. Battle Rope Drummers with Reverse Lunge: 1 set of 10 reps each leg
9a. Push/Pull on Surge Machine: 2 sets of 10 reps
9b. Reaction Time on Surge Machine: 2 sets of 10 reps
10a. Offset Loaded Situp: 1 set of 10 reps each side
10b. Assisted Static Crunches: 1 set of 10 reps
Old Diet vs. New Diet
Previous interviews suggest that Metcalf's diet used to be more conventional for a professional athlete. Even early in his career, he enjoyed caramel ice lattes from Starbucks.
Expert Opinion
Masi notes that Metcalf's aesthetic physique isn't surprising given his training volume. However, he expresses concerns about the lack of fiber and protein for muscle building and satiation, as well as potential dental health issues from high candy consumption. He suggests moderation is key.
Metcalf's Perspective
In an interview with GQ, Metcalf discussed his evolving diet and workout routine. He mentioned that he used to consume a big bowl of oatmeal for breakfast and followed a nutrition sheet provided by his private chef. His diet consisted of proteins and veggies while avoiding fats, oils, carbs, and sugars.
He also revealed his love for cooking Italian dishes, particularly chicken alfredo and steaks. Metcalf admitted to enjoying caramel ice lattes from Starbucks to satisfy his sweet tooth.
Considerations and Potential Drawbacks
While Metcalf's diet may work for him, it's crucial to consider the potential drawbacks:
- Nutrient deficiencies: Relying heavily on candy can lead to deficiencies in essential vitamins, minerals, and fiber.
- Dental health: High sugar intake increases the risk of cavities and other dental problems.
- Energy levels: While the sugar rush from candy may provide a temporary energy boost, it can lead to energy crashes and instability.
- Long-term health: A diet high in processed sugars can increase the risk of chronic diseases such as type 2 diabetes and heart disease.
- Weakened immune system: Masi mentioned concerns about a potentially weakened immune system response when not eating enough.