One factor that hasn’t modified with him over time is his consistency and his adherence to the plan. He is simply executing at such a excessive stage for years and years, which is why he seems the way in which he seems. He actually simply loves to coach, he’s by no means complained about an train.
Dwayne Johnson’s Food plan
It is all the time calculated, all of the meals are measured out. For Black Adam we truly elevated the meals to seven meals a day, as we had been actually pushing his physique – attempting to get the abs on level whereas getting these quads to actually fly out and cap the shoulders. He was getting near 500g of protein day by day, and we’d add carbs and fat whereas seeking to acquire mass, slicing them when leaning out. When it comes to meals, it is all the time a combination of lean protein sources like egg whites within the morning, beef twice a day, rooster breast and turkey breast all through the day too. He would have a protein shake submit exercise however generally I’d exchange that with an precise meal. The physique responds so significantly better to entire meals meals. We’d have easy carbohydrates, like a white rice meal, usually earlier than or after the exercise, as a result of it is simple to digest. After which extra advanced carbohydrates, like brown rice and candy potato, later within the day. There’s cooks all around the world who he hires to arrange meals for when he arrives and is in these nations.
He takes dietary supplements which were prescribed primarily based on his genetics and way of life, I’m not concerned there nevertheless it’s a mix of antioxidants, nutritional vitamins, minerals, and possibly some adaptogens to assist with stress. I prescribe him my pre-workout (Zoa+ Pre-workout), we use creatine hydrochloride pre-workout and post-workout. Sometimes throughout the exercise, he’ll take a branched chain amino acids (BCAA) and electrolytes, which assist muscle restoration and hydration. The protein shake consists of a number of protein sources (by way of powders) and a carbohydrate powder. That is just about it.
There are cheat meals, a couple of times every week. The large cheat meal is often on a Sunday. One other may occur if he is had a busy week or is drained. After all once we’re leaning out or getting ready for a shirtless scene there isn’t any cheat meals a pair weeks beforehand, as we do not need the surplus sodium. However these meals do generally have features too, to revive glycogen ranges, but additionally as a pleasant psychological break. Typically you want that reward on the finish of the week whenever you’re coaching and consuming like Dwayne Johnson.
LOS ANGELES, CA – JULY 20: Dwayne Johnson is seen at “Jimmy Kimmel Dwell” on July 20, 2022 in Los Angeles, California. (Picture by RB/Bauer-Griffin/GC Photos)RB/Bauer-Griffin
Restoration
On the restoration aspect, there’s loads of therapeutic massage pre-workout, whether or not that is foam rolling or a therapeutic massage gun. That is essential to verify we’re getting all these adhesions and knots out of the muscle mass beforehand so we all know they’re firing correctly, they usually’re not resulting in any imbalances, as that may result in potential accidents. Weekly I all the time advocate deep tissue myofascial launch massages too.
The opposite factor is that earlier than a exercise we make house for prehabilitation workouts (versus rehabilitation). So there’s all the time deal with shoulder well being, something we are able to do for exterior rotations, to heat up the rotator cuff. We additionally actually deal with activating the rhomboids. Together they assist to verify his posture is nice and that the physique is firing and dealing because it ought to. The posture is not one thing he struggles with as such, nevertheless it’s one thing all of us have to remain on high of as we become older. Particularly today with us all being on our telephones and laptops, it could possibly spherical and push our posture ahead loads. And DJ’s a busy man.
As a result of he is continually travelling, continually busy, and admittedly simply too well-known, we’ve got to maintain issues fairly analog and out of public areas. We will not get him to the tremendous new, specialised, heavy know-how gear on a regular basis. I would love to hold a cryo chamber and infrared sauna round with us, as each are superb for cleansing and muscle restoration, however we will not.
