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This Guy Is Trying The Rock’s Insane Fitness Plan, And It’s Changing His Life

Halfway through a month-long trial of Dwayne “The Rock” Johnson’s insane diet and workout plan, one family man shared his experience with the world.

The 37-year-old Redditor, who goes by the name “nycballer,” posted a halftime update detailing exactly how much exercise he has to do every day, along with the ridiculous amount of food he has to eat to keep up with The Rock’s standards.

As far as his reasoning for doing such an experiment, he said he was inspired after seeing The Rock’s fitness regimen detailed in a magazine.

The 37-year-old explained,

I decided to see if I could do the same thing, see how I measure up. This isn't about following a fitness and eating plan that's optimized for me. It seemed like too much food for a guy my size. It's also not about using this plan for specific results. I have no desire to look like The Rock. It was just about ‘can I do this really hard thing this successful guy does while living a normal life?’

That “really hard thing” is this insane plan, which was recorded in nycballer’s Reddit post at the 17-day mark of his experiment. Check it out below.

Daily diet: seven meals and 5,390 calories per day

Meal 1 – 10 oz cod, two whole eggs, 2 cups oatmeal

Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies

Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies

Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil

Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad

Meal 6 – 10 oz cod, 2 cups rice, salad

Meal 7 – 30 grams casein protein, egg-white omelet with 10 eggs, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp fish oil


Monday workout: chest

50 minutes elliptical

Incline Barbell Bench Press 4×12/10/8/6

Flat Bench Dumbbell Press 4×12

Incline Hammer Strength Press 4×12 (alternate arms, start extended)

Flat Bench DB Fly 3×12

Cable Crossover Superset with Dips 3×15/to failure


Tuesday workout: legs

50 minutes elliptical

Leg Extension 4×25

Leg Press Superset with Weighted Walking Lunges 4×50/40

Hack Squat Machine 4×20

Romanian Deadlift 4×12

Lying Leg Curls 4×12

Standing Calf Raise 5×75

Seated Calf Raise 5×50


Wednesday workout: arms

50 minutes elliptical

Preacher Curl with EZ Bar 4×12

Standing BB Curl with EZ Bar 4×12

Dumbbell Curl 4×12

Rope Pushdown 4×12

Rope Overhead Tricep Extensions 4×12

Triceps Dips to Failure 4×12


Thursday workout: back

50 minutes elliptical

Pullups (wide grip) 4x to Failure

One Arm DB Row 4×12/10/8/8

Hammer Strength Two Arm Row 4×10

Close Grip Pulldown 3×12

Cable Row (double drop set) 3×12

Rope Pullover Super Set with Rope High Row 3×15/15

DB Shrugs 4×12 (15-sec hold at end of each set)


Friday workout: shoulders

50 minutes elliptical

Hammer Strength Shoulder Press 4×12/10/10/8

Seated DB Shoulder Press 3×10

Standing Side Lateral Raises 4×12

One Arm Cable Side Lateral Raise 3×20

Reverse Fly Machine 4×12

Bent Over Lateral Raise 4×10


Saturday workout: legs

50 minutes elliptical

Leg Extension 4×25

Leg Press Superset with Weighted Walking Lunges 4×50/40

Hack Squat Machine 4×20

Romanian Deadlift 4×12

Lying Leg Curls 4×12

Standing Calf Raise 5×75

Seated Calf Raise 5×50

So, how does he feel after going through all this? Nycballer wrote,

Though I'm 6'3”/207lbs and The Rock is 6'5”/260lbs, I haven't gained any weight eating 5,000 calories a day. I would have thought at this surplus it would have led to putting on some weight. But I'm noticeably building muscle while getting leaner.

Among his other takeaways is the fact that preparing the meals his new diet requires while trying to balance a full-time job and his family is the toughest part. Also, the cost of those meals is about $42 per day.

The experimenter, additionally, said the use of podcasts and audiobooks helps him focus and feel “smarter” throughout his two-hour workouts.

Crucially, though, he said eating more has helped him avoid age-induced soreness so far, explaining,

I feel great. I'm 37, around the time when mysterious aches and pains pop up. Eating like this is preventing any muscle soreness or DOMS. And I'm lifting heavier than I had in awhile. Makes me realize I definitely haven't been eating enough, and that sometimes your body needs high glycemic carbs (something I've avoided for years).

So, The Rock’s fitness regimen is apparently the Fountain of Youth. Who knew?


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Joseph Milord

Editor

Joseph is a Senior Writer, Editor and early member of the Elite Daily team. He studied Journalism and Media Studies at Rutgers University and will probably call Jersey home forever.
Joseph is a Senior Writer, Editor and early member of the Elite Daily team. He studied Journalism and Media Studies at Rutgers University and will probably call Jersey home forever.

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