Should I follow “The Rock’s” diet?

How many of us read article after article or watch videos of completely jacked dudes that show their insane diets? A question received recently was “should I follow the Rock’s diet if I want to lean out and get ripped”? So what’s the answer?

For those of you who don’t know who The Rock is…he’s a former WWE superstar and currently huge action movie star. Son of a former WWE superstar (WWF for those of us old school rasslin fans). He has the genetics. He has the money to hire personal trainers, personal chefs, personal massage therapists. He’s 6’5” and 260 lbs. His body fat probably floats between 9 and 12%.

So if you are of a similar height, weight, body fat % with the resources and time to get ripped for a movie shoot then the answer to that question is…..well, maybe.

Chances are you work at least 40 hours per week and have other obligations like kids, a spouse/partner or other hobbies that take up your time without a personal chef, trainer that travels with you, or other personal concierge. You’re probably not 6’5” weighing 260 lbs with body fat around 10%.

Can you still follow a nutrition plan similar that is similar but fits YOUR goals? Absolutely!

Let’s take a look at what some of these articles have documented regarding The Rock’s diet.

He eats minimally processed foods == so he keeps the foods to lean meats and egg whites for protein, fruit and rice for carbs, healthy fats like avocado and olive oil.

Let me help you make sense of this and how you could approach a diet similar to The Rock. Keep in mind that he already has a lot of muscle so he can eat A LOT of calories. If you are in a phase that needs to put on muscle or lower body fat (or both) then you can use similar philosophies but adjust them to be more customized to your current body composition and goals.

If you don’t workout then take body weight (your weight first thing in the morning) times 12 to get a good maintenance calorie baseline. If you workout 3–4 days per week and move a lot you can increase that to body weight times 14. Track the food you eat for a week to determine where your calorie range falls. If your goal is to build muscle you’ll want to increase that ‘maintenance’ level by about 10% (example 2500 baseline would now be 2750). Body fat reduction will take the same baseline and REDUCE by 10%. The key is being able to eat as much as possible without gaining body fat so this is where trial and error comes in (and patience).

You’ll need to track closely at the beginning to truly know exactly what you’re eating. This is a great way to educate yourself. Think of it like how you manage your money. You track what goes in and what goes out. Where it goes. Tracking nutrition is the same thing. Eventually you don’t need to look at your money daily or even weekly. The same will be said for tracking nutrition. More at first to be certain what you’re consuming. The less type of foods and the more consistent the easier it is…

The Rock prioritizes protein. He eats around 1.25 grams per lb of bodyweight per day. A good rule of thumb is working your way up to 1 gram per lb of bodyweight. If you’re new to this start out with a goal of 40 grams per meal until you reach your daily goal. Eat high protein and lower fat options like egg whites, lean meats like sirloin, 93/7 beef, 93/7 ground turkey, chicken breast, low fat cottage cheese, low fat Greek yogurt, and a high quality protein shake (not something you buy at the supermarket).

The Rock eats a lot of the same meals over and over and over. Consistency takes the guesswork out of it. Hate to track what you eat? Then eat very similar meals day in and day out. Rotate 2–3 meals for breakfast, do the same for lunch and dinner.

The Rock prioritizes protein and carbs around workouts. Although “timing” is not as important as total calories and protein, it’s helpful to feel stronger and utilize those macronutrients (macronutrients are defined as protein, fat, or carbs) for energy. If you are more advanced then this is a sound strategy. If you’re brand new to nutrition and workouts then this isn’t something to worry too much about right now.

So there you have it. Lift weights 3–5 times per week, eat nutritious and minimal processed foods, prioritize protein to 1 gram per lb of target body weight, set your baseline so you know where to start, and scream “If ya smellllllllllllll …well, you know the rest. I’ll also throw in movement. Move your body , ie walk 10,000 steps per day. That doesn’t mean run or cardio. It means move. Go for walks. Every step counts. Take the stairs, park further away in parking lots, walk during a meeting, etc. Just move.

Keep in mind that this question pertained to nutrition. When it comes to changing your body, nutrition is the primary factor but not the only factor. Sleeping more than 7 hours, exercising just enough — not too much, reducing stress, and recovery technique are all key factors to improving health mentally and physically.

Questions? Need help getting started? I have a free macro calculator and custom coaching programs! Hit me up on Instagram or facebook at @jeffshansky or email jeff.shansky.wellness@gmail.com