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 is dedicated to his training, and comes off as a stand up dude. One word defines The Rock…JACKED.
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, then we sat around the conference table with the help of Google, and crunched the numbers. But before we get to the numbers, let’s take a look at what The Rock is training for. He’s playing a part in Hercules….enough said. He needs to carry a lot of muscle and be very lean…keep this in mind before commenting.
|Beef Filet||10 oz||80g||0g||30g||610|
|Egg Whites||4 ea||16g||0g||0g||64|
|Oatmeal (dry)||5 oz||20g*||100g||10g||530|
|White Rice||2 Cups||8g*||74g||0g||338|
|White Rice||2 Cups||8g*||74g||0g||338|
|Baked Potato||12 oz||12g*||72g||0g||312|
|White Rice||1.5 Cups||6g*||55g||0g||254|
|Beef Filet||8 oz||64g||0g||24g||488|
|Baked Potato||9 oz||9g*||54g||0g||234|
|Egg Whites||10 ea||40g||0g||0g||120|
|2164 cal||1728 cal||900 cal|
Here is the takeaway from the information provided. He is eating ~4800 calories per day. For anyone who takes the time, the math is not exact as we are making generalizations on the food quality and the cooking methods, but for our purposes this is a directional analysis. Dwayne weighs ~265lbs and consumes double body weight in grams of protein per day while utilizing this meal plan. Generally speaking- it’s a high volume of food, there could be some better carb choices depending on which camp you are in and it is very low in fat.
Power Athlete typically recommends foods which are nutrient dense, all the while focusing on removing foods that could be inflammatory and damage the gut. Simply, one ingredient. It is worth noting the majority of plant based proteins (i.e. rice, pea and oatmeal) are not significant contributors to recovery/performance based on their incomplete amino acid profiles. So because they are waste of time, we omit them all together. Ideally, we could cut his carb volume and replace the remaining carb with choices coming from roots and tubers. These are ideal for fueling the glycolitic pathway – an energy system we regularly tap into with our training style or when battling lions. To make up for the lost calories, we would add in a mixture of saturated and monounsaturated fats (olives, olive oil, avocado, coconut, wild caught/free range/grass fed animal fats). Fat is essential for the absorption of fat-soluble vitamins, development of the proper functioning CNS and healthy androgen profile. And from The Rock’s movies roles, he needs a healthy androgen profile.
When examining the Power Athlete template you will notice we do not train body parts and we do not focus on aesthetics. Simply, we are performance based. When developing any nutritional recommendations for an athlete, we believe it is vital to know what each athlete is 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 most utilized during training and competition. It is easy to get lost in the details when developing a refueling program. We have some simple, no frills, tried and true rules that work extremely well for the most Power Athletes:
- If it runs, swims, flies and has a face, mother and a soul – Consume it
- Flesh builds flesh – 1g of protein per lb of bodyweight every day
- Earn your carbs – Carb consumption should mirror your energy expenditure
- ROYGBIV – Eat the rainbow in veggies throughout the week
- Fat on the plate does not equal fat on the waist – Fats are essential for Power Athletes
- And last but not least, don’t be weird – Know the consequences of your decisions when it comes to eating.
Train hard, train smart, rest and follow these rules. And the results will speak for themselves.
One thing that is not debatable, is that all we at Power Athlete HQ believe 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 are your thoughts?
I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.
Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.
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