- Dwayne Johnson has shown even more lean muscles to star in the new Marvel movie “Black Adam.”
- Her diet involved 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 says he’s taken his already formidable physique to the next level in preparation for Marvel’s new “Black Adam” movie.
He spent months training and eating for the role of the eponymous antihero.
Here’s what we know about her routine based on her social media posts sharing her diet, workout routine, and tips for getting a superhero physique.
His diet included up to 6,000 calories a day
The basic principle of training to build muscle for any movie role involves a massive amount of calories, Johnson previously told Delish.
The Rock’s 6,000 calorie a day diet is twice the amount of calories recommended for the average man, according to the US Dietary Guidelines.
His meals typically involve a combination of lean protein to support muscle growth along with plenty of carbs for energy, such as his pre-workout breakfast of fruit, oatmeal, egg whites and steak.
Lunch and dinner often contain 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 healthy fats. He’s previously said he doesn’t skimp on vegetables either, making sure to eat micronutrient-rich greens for overall health.
He weighs his food to track calories and nutrients
Johnson shared on Instagram that he rigorously weighed his food to ensure his meals were ready for filming,
But to build muscle like The Rock, the average person doesn’t need to measure every piece, dietitian Georgie Fear tells Insider.
The technique can be useful for bodybuilders or movie stars, but strict tracking is time-consuming and mentally draining, according to Fear.
“It’s rarely asked. It’s a pain in the butt and it does it for a temporary period,” she said.
His cheat meals are legendary
After a tough week of training and a strict diet, The Rock relaxes with huge days of treats, gobbling down burgers, pizza or mountains of sushi, according to his Instagram account.
Allowing flexibility in your diet is a dietitian-approved strategy for sticking to a healthy diet long-term, fitness experts like Denise Austin told Insider.
He does cardio before eating to stay slim
Super-defined muscles involve maintaining a low body fat percentage overall, which The Rock is said to have done by training on an empty stomach, known as “fasted cardio.”
The strategy aims to burn more fat by forcing the body to expend energy with exercises like running or brisk walking without fuel.
While coaches and athletes swear by fasted cardio for results, the research is mixed. A 2016 study found that fasted cardio burns more fat, but other evidence suggests it doesn’t affect overall body fat percentage.
His workouts involve 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 reported.
Supersets involve moving from exercise to exercise with no rest in between, which can save you time in a workout when you’re doing a lot of reps and help build muscle tension needed for growth.
Leg day is his toughest workout
To balance out his massive physique, The Rock dedicates an entire day to working his lower body, which he says on Instagram is the toughest of all his workouts.
A typical leg day for The Rock involves heavy weights and compound movements like squats that target multiple lower body muscles at once, according to Instagram.
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