Dwayne Johnson aka The Rock’s Diet Plan, Workout and Workout Gear!


For Dwayne Johnson aka The Rock’s diet plan, 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. 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.

Dwayne Johnson who is now 48-year-old, stands 6 ft 5 in. Works on a strict diet and one of the brutal strict workout regimes. He never misses a workout, wakes up in 4 am in the morning to workout. Takes his gym, “Iron Paradise”, with him every where he goes. That’s how dedicated he is. The baywatch actor with Zac Efron, has made quite physique.

the rock's diet plan

The Rock eats a surprising amount of pretty much everything, but it’s no surprise that he usually sticks to lean proteins throughout the day as a major part of his diet. But while everyone else is getting caught up in low-carb hysteria, it is a little shocking to learn that The Rock is coolly and calmly ingesting a ton of grains each and every day. In one sample diet of what he eats when cutting (trying to rapidly lose body fat while gaining lean muscle mass), it’s apparent that Johnson is anything but carb-shy. This meal plan includes six servings of cream of rice or two cups of oatmeal, three rice cakes, one cup of grits, two cups of brown rice, and one cup of barley each and every day.

Meanwhile, Johnson is always happy to share the secrets of his ongoing success. In Rock Instagram, he has shared numerous workout videos or video with promotion of his collaboration with Under Armour. 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 plan 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.

Sweet potatoes are a staple of The Rock’s diet Plan

When most of your diet consists of savoury proteins, vegetables, and grains, it’s a blessing to be able to have something even remotely approaching sweetness. That explains why The Rock eats so many sweet potatoes, making them a part of his daily diet whether he’s bulking up or cutting down. He usually eats them baked, but when his family chef, Chef Evelyn, is in charge she’ll cook up some baked sweet potato fries for a change. Johnson’s not afraid to add his own touch, sprinkling on cinnamon and some liquid Stevia extract for extra calorie-free sweetness.


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That’s a good 530am sunrise sound. Music to my ears ☀️?? Enjoy your Sunday, my friends. #buffalo #preworkout #nomnom

A post shared by therock (@therock) on

Dwayne ‘The Rock’ Johnson takes supplements for some extra nutrition

Most of us get the nutrition we need from food intake alone, even though it’s definitely fun to take a gummy vitamin every day. It’s like candy that’s good for you! But when you’re an athlete, sometimes you need a little extra help beyond what even a healthy diet and a daily multivitamin can offer. There’s only so much cod even The Rock can eat in a single day, and last we checked Flintstone vitamins don’t contain 30+ grams of protein.

Johnson eats fish a lot, would spend $1,400 a year on fish. He eats roughly 1,000 calories worth of cod each day.

Many have tried rock’s daily diet or monthly diet challenge. I don’t think, anyone can easily do that.

Below is meal prep of the Rock’s diet plan


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 omelette, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil

The Rock Workout Gear

Your training regimen isn’t ready to go unless you’ve got the proper clothes and accessories. Then comes the Rock’s brand collaboration with Under Armour. He has shared numerous videos on his Instagram stating that, in just minutes his workout gear was all sold out. In his videos, Rock can be seen using his workout gear and testing the product himself, even before making them in production stage. Consider it your one-stop shop for gym-tested shirts, sneakers, headphones, earbuds, hats, bags, pants, socks, and anything else you might need to optimise your fitness routine. Here are some highlights:

UA True Wireless Flash Project Rock Edition 

Bolstered by Bluetooth technology, a host of innovative touches, JBL sound, and an ergonomic design, these classic buds deliver the wireless experience you’ve been waiting for. Cue up The Rock ultimate workout music playlist and get pumped.

the rock's diet plan

UA Sport Wireless Train – Project Rock Edition –

Beats by Dre? Never heard of it. Consider these wireless headphones instead, which are built to handle The Rock’s workouts. In other words, they’re built to handle any workout.

the rock's diet plan

UA Project Rock 1 –

Featuring fully knit uppers and synthetic overlays, these sporty kicks are as breathable as they are tough. An adjustable lacing system allows for a truly comfortable and customised fit.

the rock's diet plan

The Rock Workout Plan

Are you ready to bring out your inner Hercules? The Rock workout plan will certainly get you there, but don’t think for a second that the journey will be easy. On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get. Of course, should you properly execute this brutal training regimen, you’ll be walking tall like a one-man gun show (who out there got the reference?).

Depending on the type of role he’s training for, The Rock employs varying levels of intensity. That said, his workout routine is always pretty intense. It kicks off with 30-50 minutes of cardio on the elliptical cross trainer first thing in the morning. After that, he eats a hearty, protein-packed breakfast.

Then it’s off to the gym, where the real workout begins. In the Rock’s own words, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.” That means lifting heavy weights on a regular basis, working out six days a week, and focusing on a different muscle group each day. All the while, The Rock is cranking his ultimate music playlist, presumably on his namesake headphones or earbuds. On the seventh day, he rests…and eats gobs of ice cream (if his legendary Instagram feed is anything to go by).

So, here is legendary, the rock’s diet plan. It’s no surprise to maintain that kind of physique is no easy. A lot of diet and planning takes place to keep it that way. Not many can do it, and above all with all these hit movies too. The Rock truly has taken himself above everyone else. No wonder his hardwork pays off so much.

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