How to Get a Rock Hard Body Like "The Rock"
How to Get a Rock Hard Body Like "The Rock"
When Dwayne "The Rock" Johnson made the transition from professional wrestling to acting he quickly realized that he would need to trim down his bulky 260lbs frame into a more lean and athletic physique to play the role of a leading man in Hollywood films. Miraculously, The Rock, was able to slash his body fat percentage down from 14% to 7% in four months time, capping out his weight loss at an impressive 25 lbs. To accomplish this, Johnson, started training six days a week. His workout routine focuses on short bursts of high intensity cardio mixed in with resistance training, weights, and core exercises. The following is an example of Dwayne "The Rock" Johnson's typical workout routine:
Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
As far as his diet plan goes, this is what he had to say, "My diet plan is simple and very clean. I stay away from fried foods and fast food. But every third or fourth day, I do give myself the opportunity to completely gorge and I indulge in a little gluttony. I eat pizza or whatever I feel like. I do like a drink ortwo." Johnson also shares that he eats 1 gram of protein per pound of body weight each day. His diet contains a good amount of chicken breast, beef, and veggies, as well as dietary supplements and protein shakes. The following is an example daily meal plan typical of Dwayne "The Rock" Johnson's diet plan:
Meal One- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water
Meal Two- 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water
Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water
Meal Four- 6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water
Meal Five- 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water
Meal Six- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 ozwater
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