Who is " The Rock "
Dwayne Douglas Johnson (born May 2, 1972), also known by the ring name The Rock, is an American actor and former professional wrestler.
DWAYNE JOHNSON is well-known for his strong physique and for being one of Hollywood's highest-paid actors.
As dedicated to his training as he is to his career, The Rock is notorious for his demanding workout routines and high-calorie diets to meet his energy needs.
If you've ever wondered what it's like to train and eat like The Rock, read this article to learn more about the food he eats and his training schedule.
Sure, he's a WWE superstar and Hollywood A-lister, but have you ever imagined The Rock looks like a bodybuilder? (This is a rhetorical question.) How did he do it? By working with a strength and conditioning coach - specifically IFBB professional bodybuilder George Farah. Checkout Johnson's Muscle-Building Diet:
1. The Rock’s diet
The Rock eats a lot of food to meet his body's needs. Most days, he sticks to a fairly strict diet, but he sometimes indulges in his favorite foods.
2. Calories per day
Because he is so active, Rock burns over 5,000 calories most days. To put it in perspective, that's about double the number of calories recommended for most men of the same age.
He needs this energy to sustain his training and continue to build significant muscle mass.
3. the food he eats
The Rock follows a very strict diet six days a week. He believes that using his rest day as a day for "cheat meals" allows him flexibility and keeps him from feeling deprived.
According to his Instagram and online interviews, the Rock eats 5-7 high protein meals per day, with his main protein sources being cod, chicken, steak, eggs, and protein powder.
He also consumes a lot of complex carbohydrates, including rice, sweet potato, oatmeal, and baked potatoes.
He gets a lot of healthy fats from peanut butter, eggs, coconut oil, and fish oil supplements for fat.
He includes at least one cup of vegetables in the meal, which provides fiber, antioxidants, vitamins, and minerals.
4. He avoids certain foods
Besides cheat days, Rock also limits his intake of highly processed and high-calorie foods because they contain sugar and refined carbohydrates.
Additionally, The Rock does not follow a specific restrictive diet that removes any food groups.
5. The Rock's daily meal plan looks a little like this
- First meal
Flank Steak (8 oz)
Eggs (whole eggs and egg whites)
brown rice (1.5 cups)
Sauteed Mushrooms, Onions and Peppers.
- Second meal (morning)
cod (8 oz)
sweet potato (12 oz)
vegetables (1 cup)
- Third meal (lunch)
chicken (8 oz)
white rice (2 cups)
vegetables (1 cup)
- Fourth meal (afternoon)
cod (8 oz)
white rice (2 cups)
vegetables (1 cup)
fish oil (1 tbsp)
- Meal 5 (late afternoon)
Steak (8 oz)
Baked Potatoes (12 oz)
spinach salad
- Sixth Meal (First Dinner)
cod (10 oz)
white rice (2 cups)
Salad (leafy greens)
- Seventh Meal (Second Dinner)
Egg White Omelet (10 Eggs)
vegetables (1 cup)
fish oil (1 tbsp)
Whey Protein (30 g)
6. The Rock Workout plan
The Rock trains at his personal gym called Iron Paradise. While his workouts will vary based on his upcoming movie roles and personal goals, his most popular routine is the Hercules workout.
His workouts start with 30-60 minutes of cardio, followed by his first meal, a "power breakfast." After that, he spends about 90 minutes doing strength training.
According to The Rock's social media, The Rock's workouts are high-intensity, high-resistance workouts. Therefore, your exercises should include heavy weights so that you can safely complete all sets and repetitions.
However, it's important to tailor your training to your personal history, goals, fitness level and preferences. Therefore, you may need to adjust the number of sets or repetitions and choose the exercise that works best for you.
Before you start this exercise program, talk to your doctor or trainer about how to vary it for you.
Day 1: Chest and Upper Body
- 30-60 minutes of aerobic exercise
- Barbell Bench Press (8-12 reps, 4 sets)
- Incline Press (8-12 reps, 4 sets)
- Dumbbell Bench Press (8-12 reps, 4 sets)
- Dumbbell Flyes (8-12 reps, 3 sets)
- Inclined Hammer Curls (8-12 reps, 4 sets)
- boob dip (failed)
Day 2: Legs
- 30-60 minutes of aerobic exercise
- Walking Lunges with Barbell, Chains, or Dumbbells (20-25 steps, 4 sets)
- Leg Stretches (15-20 reps, 4 sets)
- Leg Press (25 reps, 4 sets)
- Squats (8-12 reps, 4 sets)
- Single Leg Squats (8-12 reps, 4 sets)
- Romanian Dead lift (8-12 reps, 4 sets)
- Hamstring Curls (8-12 reps, 4 sets)
- Barbell squats (8-12 reps, 4 sets)
- Hip Abduction Machine (8-12 reps, 4 sets)
- Standing Calf Raises (50-75 reps, 4 sets)
Day 3: Backs and traps
- 30-60 minutes of aerobic exercise
- Pull-ups (4 sets to failure)
- One-Arm Dumbbell Row (8-12 reps, 4 sets per side)
- Hammer Power Double Arm Row (8-12 reps, 4 sets)
- High Pull downs (8-12 reps, 4 sets)
- Rope Rowing (Pyramid Drop Set; start with 12 reps, then 10 reps, then 8 reps, then finish with 6 reps)
- Dumbbell Shrugs (8-12 reps, 4 sets)
- Back Stretch (8-12 reps, 4 sets)
Day 4: Shoulders and Upper Body
- 30-60 minutes of aerobic exercise
- Shoulder Press (Pyramid Drop Set; start with 12 reps, then 10 reps, then 8 reps, then finish with 6 reps)
- Seated Dumbbell Shoulder Press (8-12 reps, 4 sets)
- Standing Dumbbell Side Fly (8-12 reps, 4 sets)
- Single-Arm Cable Lateral Raises (8-12 reps, 4 sets per side)
- Reverse Dumbbell Flyes (8-12 reps, 4 sets)
- Bent Dumbbell Lateral Raise (8-12 reps, 4 sets)
Day 5: Legs
- 30-60 minutes of aerobic exercise
- Walking Lunges with Barbell, Chains, or Dumbbells (20-25 steps, 4 sets)
- Leg Stretches (15-20 reps, 4 sets)
- Leg Press (25 reps, 4 sets)
- Squats (8-12 reps, 4 sets)
- Single Leg Squats (8-12 reps, 4 sets)
- Romanian Dead lift (8-12 reps, 4 sets)
- Hamstring Curls (8-12 reps, 4 sets)
- Barbell squats (8-12 reps, 4 sets)
- Hip Abduction Machine (8-12 reps, 4 sets)
- Standing Calf Raises (50-75 reps, 4 sets)
Day 6: Arms and Abs
- 30-60 minutes of aerobic exercise
- Dumbbell Curls (12-15 reps, 4 sets)
- Hammer Curls (12-15 reps, 4 sets)
- Priest Curls (12-15 reps, 4 sets)
- Triceps Stretch (12-15 reps, 4 sets)
- Triceps Overhead Stretch with Cables (12-15 reps, 4 sets)
- Rope Crunch (20 reps, 4 sets)
- Russian Twists (20 reps, 4 sets)
- Hanging Leg Raises (20 reps, 4 sets)
Day 7: Rest day
- minimal activity
1) He eats a lot of fish - and takes OMEGA 3? !
As you can see, this meal plan includes a lot of fish! In fact, eat 36 ounces of cod everyday!
2) HE EATS A LOT OF CARBS
The next thing I’m hoping you noticed is that there are a hell of a lot of carbs on Dwayne Johnson’s meal plan!
4) MEAL PLAN AT THE ROCK IS EXPENSIVE
One of the most glaring downsides to The Rock meal plan is cost. Let's take a look at the cost of all the protein alone!
5) This planning is time consuming!
As you might have guessed from watching Meals a Day on The Rock, eating like this is a huge investment of time.
learn more about net worth of celebrities
7. All FAQ About The rock
How many hours Dwayne Johnson workout?
His workouts start with 30-60 minutes of cardio, followed by his first meal, a "power breakfast." After that, he spends about 90 minutes doing strength training. According to The Rock's social media, The Rock's workouts are high-intensity and high-resistance
Does The Rock eat before workout?
Dwayne "The Rock" Johnson shares the pre-workout food he eats before leg day at the gym. Breakfast is rich in protein, such as eggs, steak and peanut butter. Eating protein before a workout can help build muscles.
What is the rocks diet plan?
Actor Dwayne "The Rock" Johnson says he eats six meals a day to exercise his body and build muscle. The Rock eats high-protein chicken, salmon, and buffalo along with carbohydrates like rice and sweet potatoes. He eats his veggies, too, and celebrates the weekend with a massive cheeseburger cheat meal.
How long does rock sleep?
"The Rock" Johnson is so productive that he doesn't seem to be sleeping. As it turns out, he didn't. The actor and former WWE wrestling star told Variety he only gets three to five hours a night
Does The Rock use protein powder?
whey protein
Whey contains all the essential amino acids that the body needs but cannot produce on its own. As one of the most researched supplements of all time, it's really no surprise that The Rock uses this amazing supplement
How long did it take The Rock to build muscle?
18 months
According to his strength coach, The Rock eats seven meals a day and trains six days a week. It took Black Adam 18 months to reach his target muscle mass and minimize body fat. His workout consists of fasted cardio to stay lean while consuming 4,000 to 6,000 calories a day
