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

The Rock eats lots of meals to maintain his physique’s wants. He sticks to a reasonably strict weight-reduction plan most days, however he does take pleasure in his favourite meals sometimes.

Energy per day

As a result of he’s so energetic, 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 build significant muscle mass.

Meals he eats

For six days per week, the Rock sticks to a really strict weight-reduction 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 line with his Instagram and on-line interviews, on a median day, the Rock will eat 5–7 high protein meals, with cod, hen, steak, eggs, and protein powder as his primary protein sources.

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

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

He provides at the very least a cup of greens to the meal, which offers a great quantity of fiber, antioxidants, nutritional vitamins, and minerals.

Meals he avoids

Other than cheat days, the Rock limits his consumption of meals which can be extremely processed and excessive in energy attributable to their sugar and refined carb contents.

Past this, the Rock doesn’t comply with a particular restrictive weight-reduction plan that removes any meals teams.

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Apart from his cheat days, the Rock eats a minimally processed, excessive calorie, and excessive protein weight-reduction plan that doesn’t prohibit any meals teams.

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

His typical weight-reduction plan

Most days of the week encompass 5–7 meals to gasoline his extremely energetic way of life.

Whereas every day will fluctuate, the Rock sticks to primary staples in his weight-reduction plan, akin to lean proteins (cod, steak, hen, eggs), complicated carbs (rice, potatoes, oatmeal), and combined greens.

“Energy Breakfast” (meal #1)

In line with his Instagram, the Rock enjoys a “Power 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-reduction plan is balanced with a lot of greens, protein, and complicated carbohydrates.

Put up-workout shake

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

In line with his Instagram, his post-workout smoothie incorporates:

• 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 throughout the week. He states that cheat days ought to be as excessive as attainable, since they’re “earned.”

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

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

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

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

Vitamin

Per the Acceptable Macronutrient Distribution Vary (AMDR), the typical individual ought to devour 45–65% of their complete every day energy from carbs, 10–35% from protein, and 20–35% from fats (2).

The Rock’s weight-reduction plan seems to be barely decrease in carbohydrates and fats and better in protein. He would possibly profit from together with barely extra fat in his weight-reduction 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-reduction plan filled with lean protein, complicated carbs, greens, and wholesome fat. Additional, his deal with consuming home made, minimally processed meals retains his added sugar and sodium intakes low (aside from his cheat days).

Based mostly on his private stories 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 achieve

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

Nevertheless, an individual’s calorie wants will fluctuate relying on their physique measurement, exercise degree, medical situation, and private objectives (1).

Whereas it’s unknown how many calories the Rock burns every day, he has substantial muscle mass and a excessive exercise degree. His metabolic fee and calorie wants are probably greater than the typical male (3, 4, 5).

Plus, he probably has objectives to proceed to construct muscle, which is simpler to realize when in a slight calorie surplus and consuming a really excessive protein weight-reduction plan (6).

That mentioned, the Rock’s weight-reduction plan may be very excessive in energy and would probably result in weight achieve for the typical one who doesn’t have the identical muscle mass, metabolism, and exercise degree because the Rock.

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

Muscle development

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

The Rock eats loads of protein and is probably going effectively 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, the vast majority 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 training to construct muscle mass. Although, there’s debate as as to if protein consumption exceeding 1 g/lb/d (2.2 g/kg/d) offers any further muscle achieve (17, 18).

You possibly can probably 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 efficient aim that’s comparatively straightforward to realize (19, 20).

Cheat days

The subject of cheat days is pretty controversial.

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

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

That mentioned, utilizing cheat days isn’t all the time a good suggestion, particularly in case you’re having a number of cheat days per week. As an alternative, you could wish 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 throughout the week. That is particularly prevalent in individuals who comply with very low calorie diets on noncheat days (24, 25, 26).

Clearly, the Rock enjoys his cheat day. Nevertheless, you possibly can nonetheless obtain your vitamin and health objectives by eating foods you enjoy each day — suppose pancakes and chocolate, alongside together with your salads and entire grains — fairly than going to extremes.

Whereas some individuals take pleasure in cheat days, they usually work for them, it might not be acceptable for individuals with a destructive relationship with meals or a historical past of disordered consuming (24, 25, 26).

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For the typical individual, consuming the Rock’s weight-reduction plan would probably result in weight achieve. As an alternative, it’s finest to comply with among the common ideas of his weight-reduction plan (excessive protein and minimally processed) whereas customizing it to your individual wants.

The Rock works out in his private fitness center, often called the Iron Paradise. Whereas his exercises fluctuate primarily based on his upcoming film roles and private objectives, 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 line with the Rock’s social media, the Rock’s exercises are excessive depth and contain heavy resistance. Due to this fact, your workout routines ought to embody heavy weights you could safely use to carry out all units and reps.

That mentioned, it’s necessary to tailor your exercises to your private expertise, objectives, health degree, and preferences. So you could want to modify 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 how you can 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 both 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 both 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-reduction plan and train program is excessive and sure 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 comply with an identical consuming model (i.e., a excessive protein, minimally processed weight-reduction plan) and devour parts which can be higher suited to you.

His cheat day technique may also not be a great match, as you’re probably higher off incorporating these meals in your weight-reduction plan every single day in smaller quantities fairly 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 wish to lower the depth (e.g., fewer units, reps, and weight) and deal with correct type.

You may additionally wish to add one other relaxation day in case you discover that this program is leaving you excessively sore. Working with a professional skilled can assist make sure you’re performing the workout routines safely and successfully.

Lastly, do not forget that the Rock’s physique is probably going a mixture of excellent genetics, onerous work ethic, entry to one of the best meals and coaching gear, and a group of prime vitamin and health professionals.

So use his weight-reduction plan and health program as a tenet you could modify to your physique, preferences, price range, and objectives.

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Go away the Rock’s weight-reduction plan and exercise to the Rock, and as a substitute use it as inspiration to fit your personal private calorie wants, preferences, and objectives.

Together with nice genetics, onerous work ethic, and a group of execs behind him, the Rock’s high protein diet and intense resistance coaching program assist him construct super muscle mass.

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

Should you’re fascinated with attempting his exercises, do not forget that the Rock has been coaching for many years. Whereas you should utilize his exercises as a information, remember to customise it — particularly in case you’re a beginner — to match your present talent set, power, and health objectives.

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