Jul 032013
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Here is a cool article I pulled from the guys over Crossfit Football. It is a breakdown of Dwayne “The Rock” Johnson current meal plan as he gets ready for his neck role as Hercules.


“I’m a huge fan of Dwayne “The Rock” Johnson.  Everyone, and I mean EVERYONE at Power Athlete HQ loves The Rock (especially Cali). You have to give him credit, he’s a great entertainer, a legit action star (in my unsubstantiated opinion), he’s dedicated to his training, and comes off as a stand up dude. One thing that stands out about The Rock is that he is clearly JACKED.

Enough with the weird #Bromance and on to the matter at hand.  The Rock posted his 22 week meal plan on twitter recently:

My current 22 week diet for the role of HERCULES. Cardio & iron before going to set. (Lion blood is optional;) pic.twitter.com/HaklgWPJW0

— Dwayne Johnson (@TheRock) June 24, 2013

At first glance this seemed like a lot of food and we were a bit surprised by this so we sat around the conference table, fired up Google, and got to crunching numbers.  Before we dive into that let’s take a stab at what The Rock is training for.  He’s playing a part in Hercules so he’s got to be as jacked as possible so keep that in mind before casting stones.

Okay, so back to the food.  Let’s take another look at what The Rock has laid out in his tweet and try to quantify these 7 meals.  The veggies are rich in micro-nutrients but I’m not going to throw them into the mix for calories or carbs.

Here is our general takeaway from the information provided.  The Rock is eating roughly 4800 calories a day.  For anyone who takes the time, the math doesn’t match EXACTLY but this is a directional analysis so get over it.  The Rock tips the scales at 265lbs and takes in just under double his body weight in grams of protein on a daily basis with this plan.  Generally speaking- it’s a ton of food, there are better carb choices, and it’s low in fat.

Our recommendations consist of foods that are nutrient dense, don’t damage your gut, and don’t illicit an inflammatory response.  With that said; flesh builds flesh.  So it’s worth noting that any of the plant based proteins (i.e. rice and oatmeal) aren’t significantly contributing to recovery and performance based on their amino acid profiles.  We’d remove those all together.  You could ditch half the carbs and sub with starchy veggies like roots and tubers which are ideal foods for fueling the glycolitic pathway – an energy system we regularly tap into with our training style.  You would make up for those lost calories with some saturated and monounsaturated fats (olives, olive oil, avocado, coconut, wild caught/free range/grass fed animal fats) which are essential for absorption of fat-soluble vitamins and developing the central nervous system.

We say it time and time again, in the Power Athlete template we don’t train body parts and we don’t train for looks.  We are performance based.  When developing any nutritional recommendations for an athlete we need to know what they are training for.  From there we develop a set of parameters based on that athletes needs and build a macro nutrient balance that is conducive to fueling the energy systems that are tapped into for any given training session or cycle.  You could get lost in the details in developing a diet program. We have some simple, no frills rules that work really well for the greater population of Power Athletes:

  1. If it runs, swims, flies or has a face, mother or soul – eat it
  2. Flesh builds flesh – 1g of protein per lb of bodyweight every day
  3. Earn your carbs – Only eat carbs on training days that have a metcon
  4. ROYGBIV – Eat the rainbow in veggies throughout the week
  5. Fat on the plate does not equal fat on the waist – Fats are essential for Power Athletes
  6. Don’t be weird – Know the consequences of your decisions when it comes to eating.

Train hard, train smart, and follow these rules.  The results will speak for themselves.

One thing that is not debatable is that all of us at Power Athlete HQ believes that Hercules is going to be one hell of a movie and we will all be taking a company holiday to support our bro, Dwayne J.

We gave our two cents, what do you think?”

Back Squat 8RM

Partner Workout (one person works at a time)
x10 HSPU
x15 Deadlift (250/165)
x25 Box Jumps
x50 Pull Ups
x100 Wallballs (20/14) or DB thrusters if not enough room
x200 Double Unders (or x600 singles)

  One Response to “07.03.13 – Real Life Hercules”

  1. With his old exercise plan, the Rock worked one body part per day, then did 45 minutes of cardiovascular exercise. But he simply wasn’t using enough of his body to fight fat. Trainer Billy Beck upped him to four body parts per workout (training each body part three times a week rather than once) and cut back on the cardio.

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