When wide receiver DK Metcalf recalls his childhood, he sees a five–year-old boy already benching 50 pounds and squatting 100 like it was nothing. Although he grew up looking “long and skinny,” everything changed when he devoted himself to strength training in college. By the time he entered the 2019 NFL Combine, he looked dramatically different: six-foot-four, 235 pounds, and built like a giant with just 1.6% fat. Since then, fans have wondered what the secret diet is behind that powerful physique.

The massive size of the Pittsburgh Steelers‘ receiver convinced everyone that he must be consuming a lot of clean carbs and protein-packed foods. However, Metcalf fuels his body with purpose and opts for a different approach. According to BetUS, his regular diet consists mostly of low-carb, high-protein foods along with a lot of vegetables. The second-round pick starts his day with a veggie omelet, some bacon, and fruit, followed by a protein shake.

He also drinks coffee, not just for energy but to help keep his cravings in check during long training days. For lunch and dinner, he keeps it simple by sticking to chicken, steak, or fish paired with vegetables. However, Metcalf made an eyebrow-raising statement in 2022. He admitted he often eats just one full meal a day and eats three bags of candy and a cup of coffee to curb his hunger. Naturally, many nutritionists have argued that such a routine isn’t sustainable in the long term. 

During the NFL Combine, his body fat was an astonishing 1.6%, proving the player’s unique diet has been effective for him for years. Meanwhile, the former Seattle Seahawks receiver has never tried to sound unrealistic and perfect. In a 2024 interview with Men’s Health, he made candid comments on what kind of foodie he is. 

“I’ll describe it as this: I’m a fat-ass at heart,” he said. “If I didn’t play football, I would not care about my body.”

While Metcalf eats mostly healthy food all year, he occasionally allows himself cheat days. The player loves indulging in wings, pizza, and his all-time favorite dish—chicken Alfredo pasta. His logic is simple: even with discipline, he believes balance is key. Now, let’s dive into his training, which is all about pushing past one’s limits. 

How much can DK Metcalf bench? 

DK Metcalf’s entire training style is tough because it encourages adding one or two extra reps to every exercise. For him, the training begins in the mind before he even bends his thighs to do extra pulses. He believes football is 75 percent mental and 25 percent physical. So, preparing your mind is one of the most crucial things.

Strength training makes up most of the two-time Pro Bowl’s workout routine, which includes the bench press. It brings us to ask the most lingering question: how much can the powerhouse wide receiver bench? There’s no official bench press record for Metcalf at the time of writing. But during the 2019 NFL Combine, he pumped out 27 reps of 225 pounds, setting a record for wide receivers. 

However, the bench press is just one element of the work. Metcalf’s routine includes trap bar deadlifts, incline reverse lunges, single-leg Romanian deadlifts, power cleans, kettlebell squats, and many exercises dedicated to his arms. These are what shape the strong-built and fuel his explosive power, making him one of the NFL’s deadliest beasts on the field.