dwayne johnson muscle gain diet
what's up, guys? jeff cavaliere, athleanx.com. today we're going to smell what the rock iscooking. we're going to take a look at dwayne the rock johnson's meal plan as most recently published in muscle and fitnessmagazine, and not just look at it because you guys probably can do that on your own. i want to help you to look behind the mealplan to see what the pros and the cons are and what's the practical and maybe some ofthe impractical things that we can learn from how the rock eats. now, most recently i had a chance to meetup with the rock in the corridors of wrestlemania
31, and i can tell you this, the guy is as large as life as he appearson screen. he is a big dude. he eats a lot of food to make sure that he maintains thesize that he has. however, there are some things that standout right off the bat. the first thing i want you to see is, yes. he is eating multipletimes a day. he is eating 7 times a day according to themeal plan. and are these always accurate, guys? probably not. i mean, there might beembellishments. they might not be exactly how he eats everyday, but this is what's published, and this is what we're going off of. but there is alot of cod on here.
you can see, there's 10 ounces of cod in meal1, 8 ounces of cod in meal 2, 8 ounces of cod in meal 4, 10 ounces of cod in meal 6.that's a shitload of cod. that's 36 ounces of cod. now, why is he choosingcod? i think if we look a little bit further on down the plan, we see that he takes supplemental,2 tablespoons of omega-3s daily. well, i think he's trying to have the codfor 2 reasons; for a great protein source. there's 180 grams of protein in that cod alone,but there's also an additional 2 1/2 grams of high grade omega-3s. now you guys know where i stand on omega-3sin terms of their ability to speed up muscle recovery and help us to recover from hardworkouts.
we know the rock trains hard. he's obviouslytrying to get that additional benefit from his omega-3s, so he supplements with them,but a key point of this, as we talked about before, you'll never getenough of your supplemental amounts of something like an omega-3 or even like creatine, fromthe food alone that you eat. and he understands that because he is againtaking supplemental omega-3s even though he's eating 36 ounces of cod. you're probably not going to eat anywherenear 36 ounces of cod, so you would be even more so have to supplement with omega-3s if you were trying to get the benefits fromomega-3s. the next thing i think we should
take a look at is, there a hell of a lot ofcarbs on here. and what i did was, as we do with our athleanxfactor meal plan, is i color code everything. i color code it so you can easily identifyquickly what the source is, the primary sources of these foods are. so our brown ones are our complex carbohydrates.our greens are our fibrous carbohydrates. and our reds are our proteins. it makes swapping them in and out very, veryeasy in our meal plan. it's one of the things that guys say they like the most. however, you see a hell of a lot of carbshere, a lot of complex carbohydrates. two
cups of oatmeal, 12 ounces sweet potato, 2 cups of rice, 2 cups of rice, 2 cups ofrice, 6 cups of rice. so, can we not have our fear of carbohydrates, guys? can at least we listen to the rock as i'vetalked about here plenty of times that we should not fear our carbohydrates. carbohydratesare one of the primary sources. it's the primary source of our brain's fuel.we need to at least fuel our brain, but we also realize we have to fuel our workouts.we have to fuel our body. this is the preferred source. we need to makesure that we are not fearing our complex carbohydrates. and certainly the rock does not. make sureyou take a notice of that.
thirdly, as i said before, there's a lot ofprotein on here. matter of fact, if you add it all up including his supplementation becausehe does supplement, and that would be the next thing we talk aboutis, there are 426 grams of protein in this day of the rock's. now, again, some of it comes from supplementation.he has a whey protein shake after working out. casein protein shake at night along with otherthings, 10 egg-white omelette and more vegetables. again, casein protein, a great slower-digestingprotein that is perfect for recovery later on at night, exactly the formula we use forour reconstruction in our rx supplements.
for me, i think the key thing, the key take-homepoint is that there's protein in every meal, and that is something i definitely think thatyou should aim for. fourth, we start having some of our cons now.some of the cons are, this could be pretty damn cost prohibitive. at 36 ounces of cod, if you take an average,a national average, for cod of $7 a pound, he's got about $15 or more of cod every singleday. then we've got our chicken, 8 ounces of chickenand 8 ounces of steak, those come out to be about $3.50 a pound on average and $5.50 apound on average. it adds additional weight. i comes out tobe about $22 or $21 in his protein alone.
you throw in his supplementation. he's at about, let's call it $25 a day, fora whole entire month you're looking at $750 a month. now, can the rock afford it? i'msure, ok. but that's not the point. can the average,everyday guy afford it? can he afford a scaled-down version of this? i don't know. it gets to be pretty difficult, again, whenyou have all this food, all of this food, when you can easily, and sometimes get therea lot more cheaply via supplementation. so, again, this type of plan might be a littlebit difficult for some, but i'm just at least laying it out for you.
the final thing i think is, is this time consuming?and here's where i think the thing that you might think it is, is actually not so bad. because, yes, we know he's not preparing this.likely, he's got somebody preparing it for him, but the cool thing about it is, withall this replication of food that he has here, the cod, all this cod, the steak, right, allthis rice, 2 cups of rice here, 2 cups of rice here, 2 cups of rice here, all the veggies,the veggies, the veggies, all this is very consistent. i've been preaching to you guys for a verylong period of time. if your meal plan is not practical, and it's not something thatyou can actually replicate and continue to
do day after day after day? then you're nevergoing to stick with it. if you think that they come every single time at meal 2 andprepare a cup of veggies and some rice, and then come back later on and prepare acup of veggies and some rice, and then come back later at night and they're cooking fresha cup of veggies and some rice, you're insane. there's no way that they'redoing this. what they're doing is, they're cooking in bulk. and if you cook your foods in bulk, you willfind that you will unlock the key to consistency. now, is it boring? yes, if all you eat isthis. and that's another thing i stress. with
our meal plans, we don't want you to be boredbecause boring foods is another way to cause you tohave no consistency because you're going to give up on it very quickly. so if we can combine a breadth of choicesand give you lots of choices to pick from, but then show you ways that you can cook inbulk so that you can do this, and prepare everything for a week's time,and pick from them and swapping it out as i told you before, that's something that you'renever going to get bored of. you're actually going to enjoy, and you'regoing to be able to have the ability to do it all at one time and not have to take upall your time during the week, ok.
so, it's another key point. so there's a lotof stuff here we could learn from the rock's meal plan, but again, we should just learnfrom it. i don't think we should be copying this becauseagain, this is something that works for him at his size and it may not even be exactlywhat he's eating. but i think if we can base some of the keypoints here, and start bringing them into the way that you eat, then we can give youa game plan to do the same thing. at least start getting some significant resultsby eating the right nutrition. guys, nutrition is a key part of what we do here at athleanx. as i've talked about, the athlean xfactormeal plan is included in the athleanx training
system. you can get that at athleanx.com. in the meantime,if you like this behind-the-scenes look, you always like the nutrition videos, if you like the behind-the-scenes look atthe rock's meal plan, make sure you leave
dwayne johnson muscle gain diet,a comment and some thumb's up below. and i will continue to do the videos thatyou guys like to see. alright guys, i will be back here again injust a few days with yet another video. see ya.
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