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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to smell what The Rock is
cooking. We’re going to take a look at Dwayne The Rock Johnson’s meal plan as most recently published in Muscle and Fitness
Magazine, and not just look at it because you guys probably can do that on your own. I want to help you to look behind the meal
plan to see what the pros and the cons are and what’s the practical and maybe some of
the impractical things that we can learn from how The Rock eats. Now, most recently I had a chance to meet
up with The Rock in the corridors of Wrestlemania 31, and I can tell you this, the guy is as large as life as he appears
on screen. He is a big dude. He eats a lot of food to make sure that he maintains the
size that he has. However, there are some things that stand
out right off the bat. The first thing I want you to see is, yes. He is eating multiple
times a day. He is eating 7 times a day according to the
meal plan. And are these always accurate, guys? Probably not. I mean, there might be
embellishments. They might not be exactly how he eats every
day, but this is what’s published, and this is what we’re going off of. But there is a
lot of cod on here. You can see, there’s 10 ounces of cod in meal
1, 8 ounces of cod in meal 2, 8 ounces of cod in meal 4, 10 ounces of cod in meal 6.
That’s a shitload of cod. That’s 36 ounces of cod. Now, why is he choosing
cod? I think if we look a little bit further on down the plan, we see that he takes supplemental,
2 tablespoons of omega-3s daily. Well, I think he’s trying to have the cod
for 2 reasons; for a great protein source. There’s 180 grams of protein in that cod alone,
but there’s also an additional 2 1/2 grams of high grade omega-3s. Now you guys know where I stand on omega-3s
in terms of their ability to speed up muscle recovery and help us to recover from hard
workouts. We know The Rock trains hard. He’s obviously
trying to get that additional benefit from his omega-3s, so he supplements with them,
but a key point of this, as we talked about before, you’ll never get
enough of your supplemental amounts of something like an omega-3 or even like creatine, from
the food alone that you eat. And he understands that because he is again
taking supplemental omega-3s even though he’s eating 36 ounces of cod. You’re probably not going to eat anywhere
near 36 ounces of cod, so you would be even more so have to supplement with omega-3s if you were trying to get the benefits from
omega-3s. The next thing I think we should take a look at is, there a hell of a lot of
carbs on here. And what I did was, as we do with our ATHLEAN
XFACTOR Meal Plan, is I color code everything. I color code it so you can easily identify
quickly what the source is, the primary sources of these foods are. So our brown ones are our complex carbohydrates.
Our greens are our fibrous carbohydrates. And our reds are our proteins. It makes swapping them in and out very, very
easy in our meal plan. It’s one of the things that guys say they like the most. However, you see a hell of a lot of carbs
here, a lot of complex carbohydrates. Two cups of oatmeal, 12 ounces sweet potato, 2 cups of rice, 2 cups of rice, 2 cups of
rice, 6 cups of rice. So, can we not have our fear of carbohydrates, guys? Can at least we listen to The Rock as I’ve
talked about here plenty of times that we should not fear our carbohydrates. Carbohydrates
are one of the primary sources. it’s the primary source of our brain’s fuel.
We need to at least fuel our brain, but we also realize we have to fuel our workouts.
We have to fuel our body. This is the preferred source. We need to make
sure that we are not fearing our complex carbohydrates. and certainly The Rock does not. Make sure
you take a notice of that. Thirdly, as I said before, there’s a lot of
protein on here. Matter of fact, if you add it all up including his supplementation because
he does supplement, and that would be the next thing we talk about
is, there are 426 grams of protein in this day of The Rock’s. Now, again, some of it comes from supplementation.
He has a whey protein shake after working out. Casein protein shake at night along with other
things, 10 egg-white omelette and more vegetables. Again, casein protein, a great slower-digesting
protein that is perfect for recovery later on at night, exactly the formula we use for
our reconstruction in our RX Supplements. For me, I think the key thing, the key take-home
point is that there’s protein in every meal, and that is something I definitely think that
you should aim for. Fourth, we start having some of our cons now.
Some of the cons are, this could be pretty damn cost prohibitive. At 36 ounces of cod, if you take an average,
a national average, for cod of $7 a pound, he’s got about $15 or more of cod every single
day. Then we’ve got our chicken, 8 ounces of chicken
and 8 ounces of steak, those come out to be about $3.50 a pound on average and $5.50 a
pound on average. It adds additional weight. I comes out to
be about $22 or $21 in his protein alone. You throw in his supplementation. He’s at about, let’s call it $25 a day, for
a whole entire month you’re looking at $750 a month. Now, can The Rock afford it? I’m
sure, ok. But that’s not the point. Can the average,
everyday guy afford it? Can he afford a scaled-down version of this? I don’t know. It gets to be pretty difficult, again, when
you have all this food, all of this food, when you can easily, and sometimes get there
a lot more cheaply via supplementation. So, again, this type of plan might be a little
bit difficult for some, but I’m just at least laying it out for you. The final thing I think is, is this time consuming?
And here’s where I think the thing that you might think it is, is actually not so bad. Because, yes, we know he’s not preparing this.
Likely, he’s got somebody preparing it for him, but the cool thing about it is, with
all this replication of food that he has here, the cod, all this cod, the steak, right, all
this rice, 2 cups of rice here, 2 cups of rice here, 2 cups of rice here, all the veggies,
the veggies, the veggies, all this is very consistent. I’ve been preaching to you guys for a very
long period of time. If your meal plan is not practical, and it’s not something that
you can actually replicate and continue to do day after day after day? Then you’re never
going to stick with it. If you think that they come every single time at meal 2 and
prepare a cup of veggies and some rice, and then come back later on and prepare a
cup of veggies and some rice, and then come back later at night and they’re cooking fresh
a cup of veggies and some rice, you’re insane. There’s no way that they’re
doing this. What they’re doing is, they’re cooking in bulk. And if you cook your foods in bulk, you will
find that you will unlock the key to consistency. Now, is it boring? Yes, if all you eat is
this. And that’s another thing I stress. With our meal plans, we don’t want you to be bored
because boring foods is another way to cause you to
have no consistency because you’re going to give up on it very quickly. So if we can combine a breadth of choices
and give you lots of choices to pick from, but then show you ways that you can cook in
bulk so that you can do this, and prepare everything for a week’s time,
and pick from them and swapping it out as I told you before, that’s something that you’re
never going to get bored of. You’re actually going to enjoy, and you’re
going to be able to have the ability to do it all at one time and not have to take up
all your time during the week, ok. So, it’s another key point. So there’s a lot
of stuff here we could learn from The Rock’s meal plan, but again, we should just learn
from it. I don’t think we should be copying this because
again, this is something that works for him at his size and it may not even be exactly
what he’s eating. But I think if we can base some of the key
points here, and start bringing them into the way that you eat, then we can give you
a game plan to do the same thing. At least start getting some significant results
by eating the right nutrition. Guys, nutrition is a key part of what we do here at ATHLEANX. As I’ve talked about, the ATHLEAN XFACTOR
Meal Plan is included in the ATHLEANX Training System. You can get that at ATHLEANX.COM. In the meantime,
if you like this behind-the-scenes look, you always like the nutrition videos, if you like the behind-the-scenes look at
The Rock’s meal plan, make sure you leave a comment and some thumb’s up below. And I will continue to do the videos that
you guys like to see. Alright guys, I will be back here again in
just a few days with yet another video. See ya.

100 thoughts on “Dwayne “The Rock” Johnson’s Meal Plan (426 GRAMS PROTEIN!)

  1. "If your meal plan is not practical and is not something you can do day after day, you will not stick with it." Jeff, I can tell you this meal plan in this video is not practical for me at all. There is no way I am eating 7 whole food meals a day every day.

  2. This is a lot of food but it’s pretty typical for someone building muscle or maintaining it. This would have to be scaled a down a bit though depending on the persons body weight.

  3. I'm trying to build muscle but stay lean because I do calisthenics. Trying to train for abs and get bigger. Any suggestions on nutrition plan?

  4. So, according to this, he literally takes 200 times the recommended dose of cod liver oil. Every day. That's a serious overdose from vitamin D – he should be dead. This is obviously wrong. Other videos about his diet don't even mention cod liver oil, so wtf??

  5. Nutrition for me is 90% of the problem and the solution. I workout, practice and teach TaeKwonDo, and I stand working a full time job. I get plenty of exercise, but when my diet is correct and lean I see great results. Thank you Jeff for inspiring and motivating me! I did not realize how hard it is to stay lean at 49.

  6. Dweeb the cock Johnson doesn't get where he is in hollywierd without doing something nasty… same as arsehole washanother… Qs coming for you

  7. he eats like twice the amount of protein he needs and he obviously uses steroids, so this is a meal plan natural athletes 100% should NOT copy or implement

  8. The Rock essentially has one job: to be the Rock. That's why he's able to eat and train as much as he can. It shouldn't discourage us from achieving our own fitness goals, but it's still pretty cool to see what the Rock does.

  9. I think his markers ran out of ink after that sick athlean x header at the top of the whiteboard.

  10. No one is able to eat this much nor have the money to do so. It's all about balance and sticking to a meal plan that works for you. I drive tractor trailers and my work Hours are fucked each day. So I can't always follow the same plan all the time. It's a tough road but you guys will figure it out in time what works best for you.

  11. That guy is taxing his digestive system too much. I don't remember you stating how this isn't sustainable in the long term even though he is on roids. I recommend doing a video with Dr Rhonda Patrick.

  12. Dwayne johnson is on steroids. It is obvious that he is on steroids. No doubt. He has a flushed skin. And he sweats a lot when he is talking.

  13. these food sizes sound ridiculous, but take your body size in consideration like me im tiny so portion size is also gonna save you money too!

  14. No average guy should ever try to eat that much. Your body cannot use that much calories, unless you are taking juice. No matter how hard you train every day. All that excess food will turn into body fat.
    P.S. Steroids don't kill you. It's the amount.

  15. He may train hard now and is very successful but honestly, without juice where would he be? He'd been in the bantamweight class in wrestling next to ray mysterio…

  16. The rock is NOT on roids and Rosie O'donnell is NOT a disgusting loser .She is an incredibly beautiful and intelligent person. Anyone can get the same size as the rock after 3 weeks of moderate calisthenics/cardio and lots of cod and protein powder.

  17. Hershel Walker is in his 50s and looks every bit at muscular as The Rock, yet he only eats once a day, at night, and not much meat. He also mostly does body weight exercises.

  18. As far as i know the high intake of that much red meat causes a high level of omega6 intake. To maintain a healthy lifestyle he need the Omega 3 supplements to maintain the balance between the two fats.

  19. Hell no Jeff, that's 2 cups cooked rice! You know how long it takes me to eat 6 cups of uncooked rice after I cook it? Haha crazy! There would be rice shortages if everyone ate that much rice, lol!

  20. Love your videos Jeff but somehow this one mrs. Talking about one of the richest actors in Hollywood and his diet in addition to the fact that he uses anabolics and growth hormone… nothing against using gear but most of your audience seems to be Naturals and none of us are as rich as the rock or even close. Well, maybe a few are, I don't know. Anyway, you are still the best channel on the internet but this one seemed weird to watch.

  21. This flys in the face of what we are told. I don't think that is .7 or even 1 gram of protien per lb of body weight. Am I missing something? I need to get my swole on!

  22. First of all, he doesn’t eat more than 200 g of protein per day. You know why? Because if he ate more than that, all that extra protein wouldn’t go to muscle because muscle have the limit about how much protein they can appect at certain time. This video is extreme bullsh*t and a lie. Disliked 🙂

  23. Just an important note on carbs feeding your brain, it is true, parts of the brain need glucose to run, that doesn't mean we have to eat it, the body can make its own glucose through gluconeogenesis if it's not coming from your diet so you don't necessarily have to eat it and risk getting fat causing insulin to store it as fat.

  24. What's his Testosterone and HGH course costs?

    He is also having lots of COD and Omega 3 to reduce inflammation from the heavy testosterone

    I am so sick of these videos that do not address the Steroids and HGH injections into taking it into their account

    Sick of it

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