Want to look like The Rock?

Try eating like him: Former WWE champion eats 10 POUNDS of food a day over seven meals and gets up at 4am for his first meal

  • The 48-year-old, who recently played Hercules, is 6ft 4in and 270 pounds
  • Maintains his physique with the strict eating regime and workout sessions
  • He eats roughly 1,000 calories of cod alone every day and adds a hefty amount of vegetables to most of his dishes


He is 6ft 4in, 270-pounds, and has a physique befitting his recent role as Hercules.

But for Dwayne ‘The Rock’ Johnson, his action-hero body doesn’t just come with a grueling workout routine.

The Hollywood star sticks to a strict daily diet plan – involving seven meals, 5,165 calories and 10 pounds of food.  

Dwayne ‘The Rock’ Johnson eats seven meals a day – totaling 5,165 calories and 10 pounds of food

Breakdown: Each meal contains mountains of proteins and carbohydrates

The 43-year-old revealed his mammoth regime, which usually begins at 4am, to Muscle and Fitness magazine, to the amazement of his fans.

In between his dishes – which consist of a range meats, eggs, rice and vegetables – he also finds time to work out.

Walt Hickey from the website FiveThirtyEight, it adds up to 2.3 pounds of cod and 12 eggs, plus a hefty portion of steak and chicken.

Johnson eats roughly 1,000 calories worth of cod each day alone and spends around $1,400 a year on the fish, if he buys in bulk.

A man’s suggested daily intake for all foods is roughly 2,500.

Sean Evans, who works for Complex magazine, tried the mountainous diet out for himself.

For one day he managed six of the seven meals, interspersed with gym sessions.

It wasn’t easy for Evans, who admitted early on that he hated fish.

Commitment: In between each meal he will find time for a grueling work out


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

Source: Muscle and Fitness  

In a feature for the magazine, he said: ‘Ultimately, I failed to complete The Rock Challenge, but quite frankly it was fool’s errand from the jump.

‘I still wear size 30 jeans like I’m a sophomore in high school. Dwayne Johnson, on the other hand, weighs close to 300 pounds and has a body that burns fuel like a furnace.

‘Yet, for whatever reason (probably to make me puke on Internet TV), we didn’t compromise the diet a single calorie.

‘I walk away with a newfound respect for Johnson. He’s an athlete-turned-professional wrestling icon-turned box office draw, and, at 43 years old, still wakes up at 4 a.m. so he can mainline sweet potatoes and flip monster truck tires.

‘That sort of career path doesn’t happen unless you have something freakish driving you.’

Breakfast: After an early-morning cardio session, The Rock will eat this as his first meal of the day

Later in the morning: He will add vegetables and sweet potato to his mid-morning dish

Lunch: The meat in Meal Three changes to chicken with a side of two cups of rice

Afternoon: The 48-year-old carries on eating the mixture of cod, rice and vegetables for the fourth plate

Change-up: Later on in the day the Hollywood star switches to steak and a baked potato

Increase: The weight of cod moves up to 10 ounces for the penultimate meal of the day

Supper: The final portion has no meat but contains 10 eggs

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