Black Adam: Dwayne ‘The Rock’ Johnson’s meal plans and workouts – Insider

  • Dwayne Johnson packed on even more lean muscle to star in the new DC movie “Black Adam. ”
  • His diet involved careful food tracking, cheat days, and tons of calories, carbs, plus 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 DC’s brand new “Black Adam” movie.

He spent months training plus eating with regard to the role of the particular eponymous anti-hero.

Here’s what we know about his routine based on his social media posts sharing their diet, workout routine, and tips for getting a superhero physique.  

His diet included up to 6, 000 calorie consumption a day

The particular core principle of training to pack on muscle mass for any film role involves a massive amount of calories from fat, Johnson previously told Delish .  

The Rock’s six, 000 calorie per day diet is twice the amount of calories recommended for the average man, according to the particular US Dietary Guideline s.  

His meals typically involve a combination of lean protein in order to support muscle tissue growth along with plenty associated with carbs regarding energy, like his pre-workout breakfast of fruit, oatmeal, egg whites, and steak.  

Lunch and dinner are often more carbs in the form of quick-digesting rice or sweet potatoes and chicken or buffalo for protein, and often fish such as salmon or even cod to add some healthy fats. He’s formerly said this individual doesn’t skimp on veggies either, making sure to eat greens rich in micronutrients for overall health.  

This individual weighs his food to track calories and nutrients

Johnson shared on Instagram that he or she rigorously weighed his meals to make sure their meals are on point for filming,  

But to build muscle like The Rock , average person doesn’t need to measure every morsel, registered dietitian Georgie Fear   previously told Insider.  

The technique may be helpful  intended for bodybuilders or movie stars, but strict tracking is time-consuming and mentally exhausting, in accordance to Worry.  

“It’s rarely called for. It’s the pain inside the butt and he’s doing it for a temporary period of time, ” she said.  

His be unfaithful meals are usually legendary

After a hard week associated with training plus strict dieting, The Rock unwinds with massive treat days, chowing down on burgers, pizzas, or even mountains of sushi, per his Instagram .  

Allowing  flexibility within your diet plan   is a dietitian-approved strategy to stick with a healthy eating plan long-term, fitness experts want Denise Austin have informed Insider.  

He or she does cardio before eating to stay lean

Super-defined muscles involve keeping a low body fat percentage overall, which The Rock reportedly does by working out on an empty stomach, known as inch fasted cardio.

The particular strategy aims to burn more fat by requiring the entire body to expend energy along with exercises like running or brisk walking without fuel.

While trainers and athletes swear by fasted cardio   for  results, research is mixed. A 2016 study found fasted cardiovascular does burn off more fat, but other evidence suggests it doesn’t affect general body fat portion.  

His exercises involve high-intensity supersets in order to max out muscle

Johnson trains to build muscle with a traditional body part split targeting different muscle mass groups like back, shoulders, and chest, and uses a technique known as supersets for best results,   Men’s Health reported.  

Supersets involve  moving from one exercise to the next without rest in between, which can save time in a workout when you’re putting in a lot of reps and help create the muscle tension needed for growth.  

Leg day is his toughest workout

To balance out their massive entire body, The Rock and roll dedicates an entire day time to working his lower body, which he said on Instagram is the particular hardest associated with all his sessions.  

A typical leg time for The Stone involves  heavy weights and compound movements like squats that target multiple muscles within the lower body at once, according to Instagram.  

Correction: October 24, 2022 — An earlier version of this story misstated “Black Adam” as the Marvel film. It is a DC movie.

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