Dwayne "The Rock" Johnson's Hercules Diet

[z1ggy]

https://www.yahoo.com/movies/gettin...nson-starts-with-a-punishing-91883223547.html

Obviously, I'm guessing none or a very small portion of people in this forum are 6 foot 5, 260lb. So needless to say, adjust the calories and macro's accordingly. I think this is a great diet for a guy who's lifting heavy and trying to add on some lean mass.

• Seven meals a day

• First up: a 10-ounce filet served with 4 egg whites and 5 ounces of oatmeal or cream of wheat.

• Meals 2 through 6 are variations of the following: 8 ounces of chicken or halibut, with white rice or baked potato, and broccoli, asparagus, or salad.

• The big finale is 30 grams of casein protein and 10 egg whites, scrambled with onions, peppers and mushrooms.


Kind of hard for a regular desk jockey like me to do, but it can certainly be done.

 

[smackababy]

His workouts were pretty insane to.

 

[jana519]

Does he prepare the meals himself?

 

[TallBill]

6'6", 275 here. I'm assuming that those are cooked cups of rice. I'd love to be able to eat like that but there's only so much time in the day. I guess I could get smarter about how I bulk prep foods.

 

[smackababy]

Does he prepare the meals himself?

Doubt it. The guy has millions, I'm sure he (or the movie studio) contracted a nutritionist and a chef to prepare this stuff for him.

6'6", 275 here. I'm assuming that those are cooked cups of rice. I'd love to be able to eat like that but there's only so much time in the day. I guess I could get smarter about how I bulk prep foods.

Heh, his job is literally to just look good for this movie. He gets a ton of time to work out and not have to actually go to work.

 

[iluvdeal]

Wow, it just goes to show what hard work and proper diet can do, even at age 42.

LOL.

 

[alkemyst]

I am betting he is also getting at least high doses of testosterone.

 

[AntonioHG]

I am betting he is also getting at least high doses of testosterone.

Steroids don't work for him or so he says.

http://www.hollywoodreporter.com/news/drive-despair-rock-dwayne-johnson-712689

 

[alkemyst]

Steroids don't work for him or so he says.

http://www.hollywoodreporter.com/news/drive-despair-rock-dwayne-johnson-712689

Sounds like the drug addict when on a job interview when asked if they ever tried illegal drugs and they claim they only tried pot once in high school and it was forced on them.

 

[CPA]

Okay, why after posting the diet do they show him sitting in front of a huge stack of pancakes? lol

 

[TallBill]

Heh, his job is literally to just look good for this movie. He gets a ton of time to work out and not have to actually go to work.

Hah yeah that'd be great. I also wish that I didn't have Army PT in the mornings which messes with my schedule.

 

[iluvdeal]

His workout routines for Hercules can be found here: http://www.brobible.com/?s=hercules

Do those and eat like him, you'll be huge in no time!

 

[Pantlegz]

He's only 260? I figured he would be heavier than that...

 

[z1ggy]

Okay, why after posting the diet do they show him sitting in front of a huge stack of pancakes? lol

It's from a previous article. He loves to talk about his diet and work out routines, and it was just some generic picture of him before breakfast.

He's only 260? I figured he would be heavier than that...

Why? NFL linemen are about the same height as him, and weigh around the 300lb mark on average, but they are fat little piggies. Dwayne's body fat level is very low, I'd gather in the 8-10% range. If he upped that to the mid 20's like some of the guys in the trenches, he'd weigh in right around the 300lb area.

Yeah I'm guessing when he's specifically training for a movie role, he does almost nothing meal-wise. It's probably cooked for him and he just eats it. When he's in between stuff, yeah I bet he does it all himself.

Prep is the key though for us non millionaire movie stars. Currently, I prep 3 out of my 4 daily meals at home, before I head into work in the morning. Personally, I don't like the taste of meat that's been sitting in the fridge cooked for longer than like 1 day. I used to cook all my meals on sunday, then eat them slowly over the week. Yeah, no don't do that. I found that by Weds, the food started tasting a bit gross, and it smelled funky. Everything was kept in sealed containers.

The best way I've found is to just slap everything into a glass baking dish (the meats, potatoe, veggies) put a bit of olive oil and seasoning in there, set it to about 400, and let it cook for 40-45mins. While that's going, you can cook all your rice for the day. That leaves you one last meal when you are home at night, which in this case was the casein and egg white meal. I have another special trick for you too when it comes to eggs. The mighty muffin pan!!! Pour your egg whites into a non stick muffin tin. I think each little muffin slot can hold around 3 egg whites or so. Slap that bitch in the oven again for about 15-20 mins on 400 degrees, and you got yourself some no hassle eggs!!

So for me, cooking is a non issue. I use my oven almost 100% of the time, so I don't have to sit around watching the food. I can do other things like get ready for work, etc etc. This has been the #1 key to my success thus far in loosing fat.

I've also been doing intermittent fasting, which I think is the #2 reason, but that's in my other thread.

 

[IHateMyJob2004]

https://www.yahoo.com/movies/gettin...nson-starts-with-a-punishing-91883223547.html

Obviously, I'm guessing none or a very small portion of people in this forum are 6 foot 5, 260lb. So needless to say, adjust the calories and macro's accordingly. I think this is a great diet for a guy who's lifting heavy and trying to add on some lean mass.

• Seven meals a day

• First up: a 10-ounce filet served with 4 egg whites and 5 ounces of oatmeal or cream of wheat.

• Meals 2 through 6 are variations of the following: 8 ounces of chicken or halibut, with white rice or baked potato, and broccoli, asparagus, or salad.

• The big finale is 30 grams of casein protein and 10 egg whites, scrambled with onions, peppers and mushrooms.


Kind of hard for a regular desk jockey like me to do, but it can certainly be done.

You can make most of this all at once and just heat it up as needed. It won't taste as good as freshly cooked obviously but the goal is not good tasting food.

 

[TallBill]

You can make most of this all at once and just heat it up as needed. It won't taste as good as freshly cooked obviously but the goal is not good tasting food.

The problem is that my quantities would be pretty much the same as him so its going through 2.5-3 lbs of meat per day, its hard to pre-cook much more than that at a time anyways. Even if you bust out a grill, you're only gonna get like 3 days worth of meat in one shot.

 

[RandomWords]

Currently, I prep 3 out of my 4 daily meals at home, before I head into work in the morning. Personally, I don't like the taste of meat that's been sitting in the fridge cooked for longer than like 1 day. I used to cook all my meals on sunday, then eat them slowly over the week. Yeah, no don't do that. I found that by Weds, the food started tasting a bit gross, and it smelled funky. Everything was kept in sealed containers.

Many meals you can freeze - if you aren't against freezing - either after prep or after cooking them instead of letting them sit in your fridge like you did... but that is a great idea in making eggs.

 

[smackababy]

Why? NFL linemen are about the same height as him, and weigh around the 300lb mark on average, but they are fat little piggies. Dwayne's body fat level is very low, I'd gather in the 8-10% range. If he upped that to the mid 20's like some of the guys in the trenches, he'd weigh in right around the 300lb area.

He is the average size of a blitzing LB or small DE in the NFL. He was a DT in college, so he'd likely bulk up for that position. Sadly, when he was injured in college, his back up was Warren Sapp. Talk about getting Lou Gehrig'd. (for those that don't know who that is, he was a baseball player that played a record 2,130 straight games. He was a backup on the Yankees got injured and Gehrig took his place, and never stopped.)

Yeah I'm guessing when he's specifically training for a movie role, he does almost nothing meal-wise. It's probably cooked for him and he just eats it. When he's in between stuff, yeah I bet he does it all himself..

This movie, I'm sure of it. He had to be in top shape for a few months on end, which is pretty tough. For the rest of his movies, he doesn't need to be at such a low body fat percentage, so I'm sure he (or his GF) does most of it.

I met him a few years back at a wrestling event (before he transitioned to movies) and he is a super nice guy.

 

[The Sauce]

That dude must crap out a whiskey barrel at least twice a day on that diet....pass.

 

[IHateMyJob2004]

The problem is that my quantities would be pretty much the same as him so its going through 2.5-3 lbs of meat per day, its hard to pre-cook much more than that at a time anyways. Even if you bust out a grill, you're only gonna get like 3 days worth of meat in one shot.

When single and not lifting ...
I used to do 2-3 pounds of chicken on a Saturday for dinner and eat 1/2 pound at dinner time. The rest went in salads during the week. Saved money and gave me protein.

 

[Kaido]

I think I found his nutritionist:

http://abcnews.go.com/US/fisherman-describes-reeling-482-pound-halibut/story?id=24554283

 

[Pantlegz]

That dude must crap out a whiskey barrel at least twice a day on that diet....pass.

Right, too much poop is a valid reason not to try very hard to be the best. My diet has recently changed to something kind of similar 5 meals with an average calorie count of 950 per meal. Honestly poop is the last thing on my mind on a daily basis.