Dwayne "The Rock" Johnson's meal plan

[blackdogdeek]

I hope you like fish.

http://www.muscleandfitness.com/nutrition/meal-plans/smell-what-rock-cooking

Meal 1
10 oz cod
2 whole eggs
2 cups oatmeal
Meal 2
8 oz cod
12 oz sweet potato
1 cup veggies
Meal 3
8 oz chicken
2 cups white rice
1 cup veggies
Meal 4
8 oz cod
2 cups rice
1 cup veggies
1 tbsp fish oil
Meal 5
8 oz steak
12 oz baked potato
spinach salad
Meal 6
10 oz cod
2 cups rice
salad
Meal 7
30 grams casein protein
10 egg-white omelet
1 cup veggies (onions, peppers, mushrooms)
1 tbsp omega-3 fish oil
Notes:
► “I do cardio 4–5 a.m., then take 4–6 scoops of Optimum’s Amino Energy.”
► “After cardio I eat breakfast [Meal no. 1].”
► “After breakfast I hit the iron for 90 minutes.”
► “Post-workout I have 60 grams Optimum Nutrition’s Platinum Hydrowhey with 15 grams of glutamine.”
► “Thiry minutes later I consume 32 oz of Gatorade.

 

[TheSlamma]

I love fish

Wish I could eat it every day.

 

[z1ggy]

Dude's huge. Vitamin R has certainly helped.

Btw in case anybody wonders, that diet translates roughly to:

~4500 calories
80g fat
527g carbs
446g protein

Keep in mind, he's about 6'5'' and 260lb. Based on that and his age of 42, his BMR is approximately 2400 calories. I'd really like to see his work out plan in order to support needing to eat 1.9x his BMR every day.

Also, not to critique the diet of a legend like him, but his protein level is insanely high. I don't see the point of eating that much protein, regardless of training. He probably doesn't need to go too far over 300g a day. His fat is also a bit low for somebody of his size too. But hell, whatever he's done and is currently doing is working. Definitely a guy I look up to as far as building my own physique.

 

[Pantlegz]

Dude's huge. Vitamin R has certainly helped.

Btw in case anybody wonders, that diet translates roughly to:

~4500 calories
80g fat
527g carbs
446g protein

Keep in mind, he's about 6'5'' and 260lb. Based on that and his age of 42, his BMR is approximately 2400 calories. I'd really like to see his work out plan in order to support needing to eat 1.9x his BMR every day.

Also, not to critique the diet of a legend like him, but his protein level is insanely high. I don't see the point of eating that much protein, regardless of training. He probably doesn't need to go too far over 300g a day. His fat is also a bit low for somebody of his size too. But hell, whatever he's done and is currently doing is working. Definitely a guy I look up to as far as building my own physique.

I'm 6' 265 and eat roughly that much on a daily basis. The lower fat is probably to keep his calorie intake down and more carbs to keep him going post workout. I'm typically in the gym for 1-2 hours while lifting and ~3 hours at BJJ. I try to take one day off a week but more often than not I'm going 14 days without a rest day and probably 30 days before I take a day completely off(no yoga or random crap around the house like the new floors, 1800sq ft, and 10 new windows I have planned to install over the next couple months)

 

[z1ggy]

I'm 6' 265 and eat roughly that much on a daily basis. The lower fat is probably to keep his calorie intake down and more carbs to keep him going post workout. I'm typically in the gym for 1-2 hours while lifting and ~3 hours at BJJ. I try to take one day off a week but more often than not I'm going 14 days without a rest day and probably 30 days before I take a day completely off(no yoga or random crap around the house like the new floors, 1800sq ft, and 10 new windows I have planned to install over the next couple months)

That's why I said I want to see his work out routine. Seeing the types of lifting he does will help me understand better how to burn essentially 2000cal a day through activity. Granted, being much bigger with low body fat means he will burn more naturally, but that's still quite a lot of calories to burn through. I'm not really doubting anything here, just more curious.

My end point here being.. If I coped his work out, since I weigh 70% of what he does, I'm wondering if I could eat 70% of what he does (~3150 calories) and end up maintaining weight. Since I'm currently cutting, I could do that routine and eat 3150-500 = 2650 and still lose weight. That would be freaking amazing. I'm currently on 2050cal right now and hating life. Granted... he's in the gym for a total of 2 to 2.5hrs a day. A luxury I do not have. I also don't have the lux of being able to eat 7 times a day either. Some days, I might really only get 3 or 4 times to realistically jam that many cals down my throat.

 

[smackababy]

Dude's huge. Vitamin R has certainly helped.

Btw in case anybody wonders, that diet translates roughly to:

~4500 calories
80g fat
527g carbs
446g protein

Keep in mind, he's about 6'5'' and 260lb. Based on that and his age of 42, his BMR is approximately 2400 calories. I'd really like to see his work out plan in order to support needing to eat 1.9x his BMR every day.

Also, not to critique the diet of a legend like him, but his protein level is insanely high. I don't see the point of eating that much protein, regardless of training. He probably doesn't need to go too far over 300g a day. His fat is also a bit low for somebody of his size too. But hell, whatever he's done and is currently doing is working. Definitely a guy I look up to as far as building my own physique.

You have to figure he isn't the one coming up with these meals. And his workouts are pretty insane. At least, the ones he posts. His body is his meal ticket, for the most part. So, he likely spends that entire 90 minutes lifting hard. I wouldn't put it past him to have a trainer loading or prepping stations for him to limit down time.

That's why I said I want to see his work out routine. Seeing the types of lifting he does will help me understand better how to burn essentially 2000cal a day through activity. Granted, being much bigger with low body fat means he will burn more naturally, but that's still quite a lot of calories to burn through. I'm not really doubting anything here, just more curious.

Also, just using his BRM is kind of misleading. He isn't sitting around all day. In addition to working out, if he is filming he is doing a lot of energy expending. He spends a lot of time on his feet moving. I could see him easily burning those calories. And, even if he isn't burning all of them, he likely has cut cycles between his films to get down anything extra he's gained.

 

[Kaido]

With commentary:

http://the-toast.net/2015/04/03/my-real-time-response-to-learning-what-the-rock-eats-every-day/

 

[JEDIYoda]

nvm

 

[JEDIYoda]

With commentary:

http://the-toast.net/2015/04/03/my-r...ats-every-day/

Fails on humor in so many ways!!

 

[Kaido]

Fails on humor in so many ways!!

I think it makes it pretty easy to tell if someone has been into the bodybuilding style of eating or not. That diet actually sounds pretty good to me

 

[Zivic]

That's why I said I want to see his work out routine. Seeing the types of lifting he does will help me understand better how to burn essentially 2000cal a day through activity. Granted, being much bigger with low body fat means he will burn more naturally, but that's still quite a lot of calories to burn through. I'm not really doubting anything here, just more curious.

My end point here being.. If I coped his work out, since I weigh 70% of what he does, I'm wondering if I could eat 70% of what he does (~3150 calories) and end up maintaining weight. Since I'm currently cutting, I could do that routine and eat 3150-500 = 2650 and still lose weight. That would be freaking amazing. I'm currently on 2050cal right now and hating life. Granted... he's in the gym for a total of 2 to 2.5hrs a day. A luxury I do not have. I also don't have the lux of being able to eat 7 times a day either. Some days, I might really only get 3 or 4 times to realistically jam that many cals down my throat.

in all honesty, it isn't "that" high...

I hover 202-205 with higher body fat that him. I can maintain weight at around ~3000. I would definitely lose weight at 2600-2700. I know I don't have a crazy high metabolism. So for him to eat that much is definitely plausible IMHO, even without gear.

I guess the question is, does he use? IMO, he has used at some point(s).

 

[mikeymikec]

I guess The Rock has found cod

 

[smackababy]

I guess the question is, does he use? IMO, he has used at some point(s).

I am sure at some point he used. Most wrestlers do, as they are entertainers, not competitive athletes. I doubt he uses now. He has the time and the resources, along with not having to perform 6 nights a week on the road.

He seems like a genuinely good guy and talks about hard work and such, so he might have an ethical dilemma about using. Although, using doesn't really cut down how much hard work it takes, just the time it takes to do it in.

 

[Zivic]

I am sure at some point he used. Most wrestlers do, as they are entertainers, not competitive athletes. I doubt he uses now. He has the time and the resources, along with not having to perform 6 nights a week on the road.

He seems like a genuinely good guy and talks about hard work and such, so he might have an ethical dilemma about using. Although, using doesn't really cut down how much hard work it takes, just the time it takes to do it in.

ethical dilemma? How?

if done correctly, you need to work harder when you use.... it isn't some short cut or 'cheating' like most people think. It allows you to train longer, harder, more frequently.

 

[RossMAN]

With commentary:

http://the-toast.net/2015/04/03/my-real-time-response-to-learning-what-the-rock-eats-every-day/

The comments are priceless, thanks!

 

[iluvdeal]

Doubt he uses now? Why? He has every reason to use, the movies he makes will live on for eternity on film. Of course he'll want to look his best.

 

[Maximilian]

Whens he gonna return to the wwf?

http://forums.anandtech.com/showthread.php?t=136

 

[elitejp]

The first thing that came to my mind when I saw that much fish was "its easy to swallow". When your eating for a purpose and not because your hungry the ability to swallow that food down is pretty important.

 

[Imported]

Figured this might be relevant.. http://fivethirtyeight.com/features/the-rock-dwayne-johnson-diet/

 

[QueBert]

damn lot of food, I eat about this much calories a day and stay close to the same weight (5'11 195'ish) if I worked out like the Rock I'd have to eat an impossible amount of food to not waste away to nothing.

 

[Kaido]

Figured this might be relevant.. http://fivethirtyeight.com/features/the-rock-dwayne-johnson-diet/

Dang:

“Apparently The Rock hasn’t eaten candy since 1989.”