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The Rock, Dwayne Johnson, Instagram


Do you smell what The Rock is cooking? Hint: a whole lotta cod (and calories). 

The professional wrestler-turned-actor Dwayne "The Rock" Johnson has revealed his daily diet plan with Muscle & Fitness—and the super-strict regime is sure to shock you, as it consists of seven meals per day and more than 4,000 calories.

Of course, quickly downing four Big Macs will allow you to reach the same caloric intake, but The Rock is consuming protein-dense, low-calorie foods in order to build more muscle mass. 

In summer 2013, Johnson shocked us all with his 22-week diet plan for Hercules, which also consisted of seven meals per day, complete with a 10-ounce filet for breakfast. His current plan mirrors his last, with the exception of insane amounts of cod, and will surely get you into tip-top shape if you can find the willpower to put down that cupcake. 

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A photo posted by therock (@therock) on

According to our calculations, The Rock eats 36 ounces of cod per day (that's about 821 pounds per year), and all seven meals add up to a daily intake of approximately 4,131 calories—over two times the recommended amount. 

And don't forget, while following this meal plan, you must hit the gym hard (we're talking 4 a.m. workouts, folks). Think you have what it takes?

Here is The Rock's diet plan:  

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A photo posted by therock (@therock) on


  • 10 oz cod
  • 2 whole eggs
  • 2 cups oatmeal 


  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies


  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies


  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil—122


  • 8 oz steak
  • 12 oz baked potato
  • spinach salad


  • 10 oz cod
  • 2 cups rice
  • Salad


  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil


  • "I do cardio 4–5 a.m., then take 4–6 scoops of Optimum's Amino Energy."
  •  "After cardio I eat breakfast [Meal no. 1]."
  • "After breakfast I hit the iron for 90 minutes."
  • "Post-workout I have 60 grams Optimum Nutrition's Platinum Hydrowhey with 15 grams of glutamine."
  • "Thirty minutes later I consume 32 oz of Gatorade."

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