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Curious What The Rock’s Diet Looks Like? Try Over 5,000 Calories & 400 Grams of Protein Per Day

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Can you smell what The Rock is cooking? Almost definitely cod. SO. MUCH. COD.

Muscle & Fitness recently published what Dwayne ‘The Rock’ Johnson—the A-list superstar, workout gladiator, and motivational wizard—eats on the regular to power his Herculean physique and maniacal workouts

Unsurprisingly, the behemoth lives on protein. Like, an entire ocean’s worth, amounting to 800+ POUNDS of cod and 4,000+ eggs per year. About that.1

Here’s how the The Rock’s daily diet breaks down. Trying to keep up? Good luck. It’s thoroughly ridiculous.


Dwayne ‘The Rock’ Johnson’s Prototypical Diet

Meal 1

  • 10 oz. cod
  • 2 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
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil


The Rock’s Personal Notes —

  • “I do cardio 4–5 a.m., then take 4–6 scoops of Optimum’s Amino Energy.”
  • “After cardio I eat breakfast [Meal #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.


According to FiveThirtyEight, that massive haul totals to:

Or, ~5200 calories, 566g carbs, 109g fat, and 460g of protein PER DAY — including 2.3 lbs of cod, 12 eggs, and 4 cups of veggies.

For mere mortals who aren’t 6′ 5″ and 260 pounds of pure muscle—AKA Terminator status—you’d probably spontaneously combust trying to replicate that. The Rock engulfs roughly double the calories and quadruple the protein of the average American male.

But quantity aside, the general tactics hold as a framework.

Make HQ protein—of some variety, you don’t need to kill off the entire cod species—the centerpiece of EVERY meal; accessorize with whole, complex carb sources, especially if you’re training like a maniac; crush veggies and greens early and often; and make sure you’re downing a healthy fat source.

Basically, it’s what we laid out in the Lean It UP Clean Eating Manifesto.

So go ahead, grill up some cod. MUSCLE FUEL.

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto
Follow Lean It UP on Twitter, Facebook and Pinterest for real-time fitness/nutrition tips, advice, info and updates.



References, Notes, Links

  1. FiveThirtyEight — Dwayne ‘The Rock’ Johnson Eats About 821 Pounds Of Cod Per Year []


  • Kimberly Doster

    Why only cod? Surely other varieties of fish would provide just as much protein?

    • Bryan DiSanto

      Probably just personal preference, consistency to prepare, and low comparative cost to buy in bulk (not sure if The Rock cares about cost though). You could easily substitute tilapia, tuna, salmon, etc.

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