Honestly, the internet didn't see this one coming.
When David Dobrik essentially vanished from YouTube in 2022, most people assumed the "Vlog Squad" era was dead and buried under a mountain of lawsuits and controversy. Then, January 2025 hits. David posts a photo. He isn't just back; he’s unrecognizable.
Gone is the "doughy" frame and the self-described "pudding" physique. In its place? A shredded 13.1% body fat percentage and a literal six-pack that had half of Twitter claiming it was AI-generated. It wasn't.
The David Dobrik transformation is easily one of the most dramatic celebrity 180s we’ve seen in years, mostly because it felt so unlikely. This is a guy who built a brand on eating Chipotle three times a day and staying up until 4:00 AM.
The Bet That Started It All
Believe it or not, we might have MrBeast to thank for this.
Back in early 2024, James Donaldson (MrBeast) and David made a high-stakes wager. If David didn't "get jacked" within a year, he’d have to buy 20,000 Feastables bars. Now, for a multimillionaire, that’s not exactly a bankruptcy-inducing threat. But for David, it was the psychological nudge he needed.
He was at a breaking point.
"I've never, ever taken my health seriously," David admitted in a Xeela Fitness documentary. He was sitting at nearly 28% body fat. He felt sluggish. He was tired of dodging mirrors.
So, he handed his life over to his best friend and Xeela founder, Ilya Fedorovich. If you’ve followed the Vlog Squad for years, you know Ilya is the high-intensity, "no excuses" guy of the group. He was the perfect, albeit terrifying, choice for a trainer.
Not Your Typical "Hollywood" Diet
Most celebrities claim they just "ate clean and drank water." David’s approach was actually pretty relatable—and surprisingly disciplined.
He didn't just stop eating. He started tracking.
For a long time, David thought eating less was the key. He was wrong. Ilya moved him to a structured plan consisting of roughly 2,600 calories a day. He was hitting a massive 200g of protein daily.
He basically swapped his Taco Bell runs for:
- Ready-made meal prep (specifically to keep macro counting easy).
- Protein brownies and Quest chips (to kill the sugar cravings).
- Zero-sugar energy drinks (specifically Celsius) instead of his usual 5-7 sodas a day.
- A strict 40/40/20 macro split (40% Carbs, 40% Protein, 20% Fat).
It wasn't about being a monk. It was about volume. He found that by spreading meals out, he didn't feel the "starvation" that usually kills a diet in week three.
The Workout: Incline and Iron
If you’re looking for a magic pill, there isn't one. The David Dobrik transformation was built on boring, repetitive consistency.
He didn't do 4-hour gym sessions. He did a focused push-pull-legs split and a ton of cardio. But not the soul-crushing kind.
He leaned heavily into Incline Walking. Specifically, he’d hit the treadmill at a 13% incline, moving at 3.3 mph for 30 minutes. It’s a low-impact way to torch calories without destroying your joints. He also became obsessed with Padel—a racket sport that apparently burns over 1,000 calories a session according to his Whoop tracker.
For muscle, the routine was standard but heavy:
- Upper Body A: Chest, Back, Shoulders.
- Cardio/Core: 5-minute intense ab circuits.
- Lower Body: Smith machine squats and Romanian deadlifts.
- Upper Body B: A focus on "push" movements like incline bench and shoulder presses.
By the end of the year, David hadn't just lost weight. He gained 10.5 pounds of pure muscle.
More Than Just Abs
There’s a lot of skepticism around this. People look at the before-and-after and scream "Ozempic" or "Photoshop."
But if you watch the footage, the change in his face and posture is real. He says the mental shift was actually bigger than the physical one. "I don't feel like pudding anymore," he joked, but the subtext was clear: he was using fitness to reclaim a sense of control after years of public fallout.
He even rewarded Ilya with a Ferrari at the end of the journey. That’s one way to say thank you.
What You Can Actually Learn From This
You don't need a Ferrari or a best friend who owns a supplement company to do this. The David Dobrik transformation works because it follows the three laws of fat loss that most people ignore.
- Macro tracking is king. You can't out-train a bad diet. David only saw real progress once he stopped guessing and started weighing his food.
- Low-intensity cardio works. You don't have to sprint until you puke. A steep incline walk is often more sustainable and effective for fat loss.
- Swap, don't stop. He didn't quit snacks; he replaced them with high-protein versions. This prevents the "binge" cycle.
If you’re looking to start your own version of this, the best move is to download a tracker like MyFitnessPal or Xeela and just log what you eat for three days. Don't change anything yet. Just look at the numbers. Usually, that’s enough of a "scare" to get the ball rolling.
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David is back to vlogging now, but the "new" David seems a bit more grown-up. He’s 28, he’s jacked, and he’s finally realized that the "vlog life" doesn't have to mean a "junk life."
Practical Next Steps for Your Own Transformation:
- Audit Your Liquid Calories: David cut out 5-7 sodas a day. Replace one sugary drink with a zero-sugar alternative or flavored sparkling water this week.
- The 13-3-30 Hack: Next time you're at the gym, try 15 minutes of walking at a 10-13% incline. It's harder than it looks but remarkably effective for fat loss.
- Increase Protein Volume: Aim for at least 0.8g of protein per pound of body weight to preserve muscle while you lose fat.