- Dwayne Johnson packed on even more lean muscle to star in the new Marvel movie “Black Adam.”
- His diet included careful food tracking, cheat days, and tons of calories, carbs, and protein.
- The Rock’s muscle-building workouts include supersets and intense leg exercises like squats.
Dwayne “The Rock” Johnson said he took his already formidable physique to the next level in preparation for the new Marvel movie “Black Adam.”
He spent months training and eating for the role of the antihero of the same name.
Here’s what we know about her routine based on her social media posts sharing her diet, exercise routine, and tips for getting a superhero physique.
His diet included up to 6,000 calories a day.
The core principle of training to gain muscle for any movie role involves a large number of calories, Johnson has previously said. delicious.
The Rock’s 6,000 Calorie Daily Diet is twice the amount of calories recommended for the average man, according to the US Dietary Guideyes
His meals typically involve a combination of lean protein to support muscle growth along with plenty of carbohydrates for energy, such as his breakfast before training of fruit, oatmeal, egg whites and steak.
Lunch and dinner are often more carbs in the form of fast-digesting rice or sweet potatoes and chicken or buffalo for protein, and often fish like salmon or cod to add some healthy fats. He previously said that he doesn’t skimp on vegetables either, making sure to eat vegetables rich in micronutrients for overall health.
Weigh your food to keep track of calories and nutrients.
Johnson shared on Instagram who rigorously weighed his food to make sure his meals were on point for filming,
Otherwise build muscle like The Rockan average person doesn’t need to measure every bite, registered dietitian georgie fear he previously told Insider.
The technique can be useful for bodybuilders or movie stars, but following it closely is time-consuming and mentally draining, according to Fear.
“It’s rarely asked for. It’s a pain in the ass and it’s doing it for a temporary period of time,” he said.
His cheat meals are legendary.
After a hard week of training and a strict diet, The Rock relaxes with days of massive delights, eating burgers, pizza or mountains of sushi, according to him. Instagram.
allowing flexibility in your diet it’s a dietitian-approved strategy for following a long-term healthy eating plan, fitness experts like Denise Austin told Insider.
He does cardio before eating to stay slim.
Super ripped muscles involve maintaining a low overall body fat percentage, which The Rock supposedly does by working out on an empty stomach, known as “fasted cardio.“
The strategy aims to burn more fat by requiring the body to expend energy with exercises like running or brisk walking without fuel.
While the coaches and athletes trust fasted cardio As for the results, the research is mixed. A 2016 study found that fasted cardio burns more fat, but other evidence suggests that it does not affect the percentage of total body fat.
His workouts include high-intensity supersets to maximize muscle.
Johnson trains to build muscle with a traditional body part split targeting different muscle groups like the back, shoulders, and chest, and uses a technique known as supersets for best results. men’s health informed.
supersets It involves moving from one exercise to the next without resting in between, which can save time in a workout when you’re doing high reps and help create the muscle tension needed for growth.
Leg day is his toughest workout.
To balance out his massive physique, The Rock spends an entire day working out his lower body, which he said in Instagram It is the hardest of all his sessions.
a typical leg day for The Rock it involves heavy weights and compound movements like squats that target multiple muscles in the lower body at once, according to Instagram.
