For Dwayne Johnson aka The Rock, workouts and a diligent diet are quite simply a way of life. Accordingly, the California-born college athlete turned WWE sensation turned A-list movie star cuts a truly impressive figure, as anyone with working eyeballs and access to a screen can attest to. And while some of that mean muscle came naturally, the bulk of it results from next level dedication in every conceivable department. That said, he still makes room for the occasional cheat day. Something tells us he earned it.

Meanwhile, Johnson is always happy to share the secrets of his ongoing success. As such, you’ll always find him posting fitness videos to YouTube or selling The Rock workout gear or gracing Instagram with pictures of his hearty meals. He even launched two short-lived reality shows called “Hero” and “Wake Up Call,” where he personally motivated others toward physical and mental transformation. Like we said, spreading the love is a massive part of his game plan.

It’s then no surprise that adopting The Rock diet and workout plan isn’t a matter of access as much as it is a matter of conviction. Well, that and a decent budget, since you’ll be spending a lot on food. Should you take on this training regimen, however, you might one day flaunt a body like the one he did in “Hercules” or “Fast 5” or any other movie he’s been in because he’s pretty much always fit. But are you up to the task, young go-getter? Let’s find out.

The Rock Diet Plan

The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats like a grizzly bear, albeit a (mostly) healthy one.

Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day, and we’re talking meals.

As you can probably guess, Johnson loves himself a juicy steak along with other tasty proteins. And if you’ve ever visited The Rock’s insanely popular Instagram feed, then you know his cheat meals are downright epic. Of course, everything this dude does is epic, so why would his cheat meals be any exception?

Think steak, fish, whole grains, eggs, green veggies, protein, protein, and more protein, and you’re getting a pretty good idea of what The Rock is cookin’. It’s all planned out in advance and devoured with relish.

Five-Meal Diet Plan

When he’s not building mass for a role, The Rock eats the following (as an example):

Meal #1

• 280 grams steak
• 2 cups oatmeal
• 3 egg whites
• 1 whole egg
• 1 glass watermelon juice

Meal #2

• 2 servings chicken
• 2 bell peppers
• 3 cups mushrooms
• 3 cups broccoli
• 1 protein shake

Meal #3

• 225 grams salmon
• 8 asparagus tips
• 2 whole eggs
• 2 cups rice medley
• 3 cups broccoli

Meal #4

• 280 grams steak
• 3 baked potatoes
• 8 asparagus tips
• 1 glass orange juice

Meal #5

• 20 grams casein protein
• 10 egg whites

Seven-Meal Diet Plan

As we mentioned above, when The Rock was training for 2014’s “Hercules,” he consumed calories like it was nobody’s business. For all the extremists (or completists) out there, here’s one of his seven-meal diet plans:

Meal #1

• 280 grams cod
• 2 whole eggs
• 2 cups of oatmeal

Meal #2

• 225 grams cod
• 340 grams sweet potato
• 1 cup veggies

Meal #3

• 225 grams chicken
• 2 cups white rice
• 1 cup veggies

Meal #4

• 225 grams cod
• 2 cups rice
• 1 cup veggies
• 1 tbsp fish oil—122

Meal #5

• 225 grams steak
• 12 oz baked potato
• spinach salad

Meal #6

• 280 grams cod
• 2 cups rice
• salad

Meal #7

• 30 grams casein protein
• 10 egg-white omelette
• 1 cup veggies (onions, peppers, mushrooms)
• 1 tbsp omega-3 fish oil

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