The Rock’s Diet and Workout Plan Is Extreme — What to Know

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Although the identify possible wants no introduction, Dwayne “the Rock” Johnson is certainly one of Hollywood’s highest paid actors recognized for his massive, robust physique.

Equally as devoted to his exercises as his profession, the Rock is notorious for his demanding exercise routines paired with a excessive calorie weight loss plan to satisfy his vitality wants.

Should you’ve ever puzzled what it’s wish to train and eat just like the Rock, this text will inform you extra in regards to the meals he eats and his exercise plan.

The Rock eats lots of meals to maintain his physique’s wants. He sticks to a fairly strict weight loss plan most days, however he does take pleasure in his favourite meals every now and then.

Energy per day

As a result of he’s so lively, most days the Rock will eat over 5,000 energy. To place this into perspective, that’s about twice the variety of energy beneficial for many males his age (1).

He wants this vitality to maintain his exercises and proceed to construct vital muscle mass.

Meals he eats

For six days per week, the Rock sticks to a really strict weight loss plan. He makes use of his relaxation day as a day for “cheat meals,” which he believes permits flexibility and prevents him from feeling disadvantaged.

In keeping with his Instagram and on-line interviews, on a mean day, the Rock will eat 5–7 excessive protein meals, with cod, hen, steak, eggs, and protein powder as his primary protein sources.

He additionally eats loads of complicated carbohydrates with rice, candy potato, oatmeal, and baked potatoes being a few of his favourite selections.

For fats, he provides a number of wholesome fat from peanut butter, eggs, coconut oil, and fish oil dietary supplements.

He provides at the least a cup of greens to the meal, which supplies an excellent quantity of fiber, antioxidants, nutritional vitamins, and minerals.

Meals he avoids

Except for cheat days, the Rock limits his consumption of meals which might be extremely processed and excessive in energy resulting from their sugar and refined carb contents.

Past this, the Rock doesn’t observe a particular restrictive weight loss plan that removes any meals teams.

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Aside from his cheat days, the Rock eats a minimally processed, excessive calorie, and excessive protein weight loss plan that doesn’t limit any meals teams.

For six days per week, the Rock follows a strict excessive protein weight loss plan. On Sundays, he lets unfastened with an “epic” cheat day.

His typical weight loss plan

Most days of the week encompass 5–7 meals to gas his extremely lively life-style.

Whereas every day will range, the Rock sticks to primary staples in his weight loss plan, reminiscent of lean proteins (cod, steak, hen, eggs), complicated carbs (rice, potatoes, oatmeal), and blended greens.

“Energy Breakfast” (meal #1)

In keeping with his Instagram, the Rock enjoys a “Energy Breakfast” after he finishes his first exercise of the day:

  • flank steak (8 ounces)
  • eggs (entire and egg whites)
  • brown rice (1.5 cups)
  • sautéed mushrooms, onions, and peppers

Mid-morning (meal #2)

  • cod (8 ounces)
  • candy potato (12 ounces)
  • greens (1 cup)

Lunch (meal #3)

  • hen (8 ounces)
  • white rice (2 cups)
  • greens (1 cup)

Mid-afternoon (meal #4)

  • cod (8 ounces)
  • white rice (2 cups)
  • greens (1 cup)
  • fish oil (1 tbsp.)

Late afternoon (meal #5)

First dinner (meal #6)

  • cod (10 ounces)
  • white rice (2 cups)
  • salad (leafy greens)

Second dinner (meal #7)

  • egg white omelet (10 eggs)
  • greens (1 cup)
  • fish oil (1 tbsp.)
  • whey protein (30 grams)

The Rock will get a bulk of his energy all through the day from protein and carbohydrates and a average quantity of fats. His weight loss plan is balanced with a number of greens, protein, and complicated carbohydrates.

Put up-workout shake

The Rock additionally typically consumes a post-workout smoothie inside 10 minutes of ending his exercise.

In keeping with his Instagram, his post-workout smoothie accommodates:

  • 65–70 grams of whey protein
  • 1 apple
  • 30 grams of carbohydrate powder
  • 1 scoop of electrolyte powder
  • creatine
  • water
  • ice

Cheat day

The Rock permits himself one “epic” cheat day — normally Sunday — to take pleasure in meals he restricts in the course of the week. He states that cheat days ought to be as excessive as doable, since they’re “earned.”

These cheat meals can contain numerous meals mixtures, reminiscent of 12 pancakes with peanut butter and syrup, 3–4 double dough pizzas, a field of donuts, sushi, pasta, bagels, two “Huge Daddy” burgers with the works, french fries, and loads of desserts.

Whereas his cheat meals range significantly, most of his cheat days possible surpass 5,000–7,000 energy.

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On most days, the Rock follows a strict excessive protein weight loss plan that surmounts to over 5,000 energy per day. On his cheat days, he permits himself to eat no matter and nonetheless a lot meals he desires.

With the Rock consuming over 5,000 energy most days, you could surprise if that is wholesome.

Vitamin

Per the Acceptable Macronutrient Distribution Vary (AMDR), the common particular person ought to eat 45–65% of their whole day by day energy from carbs, 10–35% from protein, and 20–35% from fats (2).

The Rock’s weight loss plan seems to be barely decrease in carbohydrates and fats and better in protein. He may profit from together with barely extra fat in his weight loss plan. Nevertheless, he could also be utilizing wholesome fat in his meals (e.g., olive oil) that he inadvertently forgot to say.

Total, the Rock eats a nutritious weight loss plan filled with lean protein, complicated carbs, greens, and wholesome fat. Additional, his deal with consuming selfmade, minimally processed meals retains his added sugar and sodium intakes low (apart from his cheat days).

Primarily based on his private studies on his social media, the Rock doesn’t seem to eat a lot fruit and focuses on consuming greens as his primary supply of antioxidants.

Results on weight acquire

The typical lively man wants roughly 2,400 to three,000 energy per day, most of which ought to come from minimally processed meals and a steadiness of protein, fats, and carbs (1).

Nevertheless, an individual’s calorie wants will range relying on their physique dimension, exercise degree, medical situation, and private targets (1).

Whereas it’s unknown what number of energy the Rock burns every day, he has substantial muscle mass and a excessive exercise degree. His metabolic charge and calorie wants are possible increased than the common male (3, 4, 5).

Plus, he possible has targets to proceed to construct muscle, which is less complicated to attain when in a slight calorie surplus and consuming a really excessive protein weight loss plan (6).

That mentioned, the Rock’s weight loss plan may be very excessive in energy and would possible result in weight acquire for the common one that doesn’t have the identical muscle mass, metabolism, and exercise degree because the Rock.

As an alternative, you’re higher off following the final ideas of the Rock’s weight loss plan and dialing down the portion sizes and variety of meals. For instance, purpose to eat a balanced weight loss plan and have lean protein, complicated carbs, and greens at every meal.

Muscle development

To attain muscle hypertrophy (muscle development), that you must eat ample protein and incorporate resistance coaching into your routine (7, 8).

The Rock eats loads of protein and is probably going nicely above the advice of 0.73–0.9 grams per pound (1.6–2.0 grams per kilogram) for constructing muscle mass (9, 10, 11, 12).

That mentioned, nearly all of analysis suggests exceeding the protein suggestions doesn’t pose any well being dangers for most individuals. Although, most analysis has solely investigated doses as much as 1.5 grams per pound (3.3 grams per kilogram), which is lower than what the Rock consumes (13, 14, 15, 16).

Additional, most analysis helps excessive protein diets when paired with heavy resistance coaching to construct muscle mass. Although, there’s debate as as to if protein consumption exceeding 1 g/lb/d (2.2 g/kg/d) supplies any further muscle acquire (17, 18).

You may possible get away with a lot much less protein and nonetheless obtain muscle development. For most individuals, aiming for 20 to 40 grams of protein per meal is an effective purpose that’s comparatively simple to attain (19, 20).

Cheat days

The subject of cheat days is pretty controversial.

For some folks, cheat days could really feel like an opportunity to take pleasure in meals which might be usually restricted or restricted, and so they could function a type of motivation to eat nicely all through the week (21, 22, 23).

The Rock’s cheat day is extraordinarily excessive in energy that principally come from excessive calorie meals and many added sugar. Nevertheless, someday of indulgence is unlikely to result in dramatic weight acquire or unfavourable well being results.

That mentioned, utilizing cheat days isn’t all the time a good suggestion, particularly for those who’re having a number of cheat days per week. As an alternative, you could need to embody some treats all through the week, so that you don’t really feel disadvantaged (24, 25).

Additional, cheat days aren’t for everybody. Should you’re unable to manage your meals consumption on a cheat day, this can be an indication that you simply’re over-restricting an excessive amount of in the course of the week. That is particularly prevalent in individuals who observe very low calorie diets on noncheat days (24, 25, 26).

Clearly, the Rock enjoys his cheat day. Nevertheless, you may nonetheless obtain your diet and health targets by consuming meals you take pleasure in every day — suppose pancakes and chocolate, alongside together with your salads and entire grains — somewhat than going to extremes.

Whereas some folks take pleasure in cheat days, and so they work for them, it will not be applicable for folks with a unfavourable relationship with meals or a historical past of disordered consuming (24, 25, 26).

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For the common particular person, consuming the Rock’s weight loss plan would possible result in weight acquire. As an alternative, it’s finest to observe a few of the basic ideas of his weight loss plan (excessive protein and minimally processed) whereas customizing it to your personal wants.

The Rock works out in his private health club, referred to as the Iron Paradise. Whereas his exercises range primarily based on his upcoming film roles and private targets, his hottest exercise routine is the Hercules exercise.

His exercises start with 30–60 minutes of cardio adopted by his first meal, the “Energy Breakfast.” After, he spends round 90 minutes doing power coaching.

In keeping with the Rock’s social media, the Rock’s exercises are excessive depth and contain heavy resistance. Subsequently, your workout routines ought to embody heavy weights that you would be able to safely use to carry out all units and reps.

That mentioned, it’s necessary to tailor your exercises to your private expertise, targets, health degree, and preferences. So you could want to alter the variety of units or reps and choose workout routines that work finest for you.

Earlier than beginning this train program, converse together with your healthcare skilled or a coach to determine learn how to modify it for you.

Day 1: Chest and higher physique

  • 30–60 minutes cardio
  • barbell bench press (8–12 reps, 4 units)
  • incline dumbbell press (8–12 reps, 4 units)
  • flat-bench dumbbell press (8–12 reps, 4 units)
  • dumbbell flys (8–12 reps, 3 units)
  • incline hammer curls (8–12 reps, 4 units)
  • chest dips (to failure)

Day 2: Legs

  • 30–60 minutes cardio
  • strolling lunges with barbell, chains, or dumbbells (20–25 steps, 4 units)
  • leg extension (15–20 reps, 4 units)
  • leg press (25 reps, 4 units)
  • hack squats (8–12 reps, 4 units)
  • single-leg hack squats (8–12 reps, 4 units)
  • Romanian deadlifts (8–12 reps, 4 units)
  • hamstring curls (8–12 reps, 4 units)
  • barbell squat (8–12 reps, 4 units)
  • hip abduction machine (8–12 reps, 4 units)
  • standing calf raises (50–75 reps, 4 units)

Day 3: Again and traps

  • 30–60 minutes cardio
  • pullups (4 units to failure)
  • single-arm dumbbell rows (8–12 reps, 4 units all sides)
  • hammer power double-arm rows (8–12 reps, 4 units)
  • lat pulldowns (8–12 reps, 4 units)
  • cable rows (pyramid drop units; begin with 12 reps, then 10, 8, and end with 6)
  • shoulder shrugs with dumbbells (8–12 reps, 4 units)
  • again hyperextensions (8–12 reps, 4 units)

Day 4: Shoulders and higher physique

  • 30–60 minutes cardio
  • shoulder press (pyramid drop units; begin with 12 reps, then 10, 8, and end with 6)
  • seated dumbbell shoulder press (8–12 reps, 4 units)
  • standing dumbbell lateral flys (8–12 reps, 4 units)
  • single-arm cable lateral raises (8–12 reps, 4 units all sides)
  • reverse dumbbell flys (8–12 reps, 4 units)
  • bent over dumbbell lateral increase (8–12 reps, 4 units)

Day 5: Legs

  • 30–60 minutes cardio
  • strolling lunges with barbell, chains, or dumbbells (20–25 steps, 4 units)
  • leg extension (15–20 reps, 4 units)
  • leg press (25 reps, 4 units)
  • hack squats (8–12 reps, 4 units)
  • single-leg hack squats (8–12 reps, 4 units)
  • Romanian deadlifts (8–12 reps, 4 units)
  • hamstring curls (8–12 reps, 4 units)
  • barbell squat (8–12 reps, 4 units)
  • hip abduction machine (8–12 reps, 4 units)
  • standing calf raises (50–75 reps, 4 units)

Day 6: Arms and abs

  • 30–60 minutes cardio
  • dumbbell curls (12–15 reps, 4 units)
  • hammer curls (12–15 reps, 4 units)
  • preacher curls (12–15 reps, 4 units)
  • tricep pushdowns (12–15 reps, 4 units)
  • tricep overhead extension with rope (12–15 reps, 4 units)
  • rope crunch (20 reps, 4 units)
  • Russian twist (20 reps, 4 units)
  • hanging leg raises (20 reps, 4 units)

Day 7: Relaxation day

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The Rock’s Hercules exercise includes 6 days of power coaching and cardio with a relaxation day.

The Rock’s weight loss plan and train program is excessive and certain unsuitable for most individuals.

First, most individuals don’t have to eat as many energy because the Rock. As an alternative, it’s finest to observe an analogous consuming fashion (i.e., a excessive protein, minimally processed weight loss plan) and eat parts which might be higher fitted to you.

His cheat day technique may also not be an excellent match, as you’re possible higher off incorporating these meals in your weight loss plan daily in smaller quantities somewhat than denying your self meals you take pleasure in all week.

His exercises are excessive depth and designed for individuals who have expertise with resistance coaching. Should you’re a newbie, you could need to lower the depth (e.g., fewer units, reps, and weight) and deal with correct type.

You may additionally need to add one other relaxation day for those who discover that this program is leaving you excessively sore. Working with a certified skilled will help make sure you’re performing the workout routines safely and successfully.

Lastly, keep in mind that the Rock’s physique is probably going a mixture of fine genetics, arduous work ethic, entry to the most effective meals and coaching tools, and a crew of prime diet and health professionals.

So use his weight loss plan and health program as a suggestion that you would be able to modify to your physique, preferences, funds, and targets.

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Depart the Rock’s weight loss plan and exercise to the Rock, and as a substitute use it as inspiration to fit your personal private calorie wants, preferences, and targets.

Together with nice genetics, arduous work ethic, and a crew of pros behind him, the Rock’s excessive protein weight loss plan and intense resistance coaching program assist him construct great muscle mass.

That mentioned, most individuals don’t have to eat practically as a lot meals because the Rock does. As an alternative, it’s finest to make use of his excessive protein consuming fashion as a information and tailor it to your calorie wants.

Should you’re interested by making an attempt his exercises, keep in mind that the Rock has been coaching for many years. Whereas you should utilize his exercises as a information, remember to customise it — particularly for those who’re a newbie — to match your present ability set, power, and health targets.

And keep in mind, the Rock’s outcomes didn’t come in a single day. Be affected person and adapt your exercises and weight loss plan to fit your wants, preferences, and life-style.

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