The Rock Diet For Getting Huge In A Hurry 

September 25, 2020

By Troy Adashun

The Rock Diet plan is a perfect diet plan for anyone to get bigger!

Have you ever heard the saying you have to “eat big to get big?”

This has never been more true than when dissecting The Rock Diet Plan!

The Rock's diet for getting big is all about being an absolute absolute animal in the kitchen, as he packs in over 5,000 total calories per day spread over 7 meals. 

In the Rock Diet plan he spreads apart about 715 total calories over 7 smaller sized meals throughout the day. 

Dwayne will eat every 2.5 hours – and if you are a serious hard gainer or just somebody who is striving to take his muscle building potential to the next level – make sure you try out The Rock meal plan for insane gains!

The Rock Diet Plan For Getting Huge

The Rock Diet

The Rock is known for his muscle building cheat meals and I love to do the same thing. I suggest you take 2 muscle building foods like chicken and potatoes shown here, and combine with something you crave like donuts for your cheat meals. This cheat meal is 1,100 calories and worth every calorie!

We got our hands on the meal plan The Rock uses to get Swole. 

Take a look at a day in the life of Dwayne “The Rock” Johnson. Keep in mind that he has a private chef cook the majority of these meals for him in advance, but you can achieve the same result by simply meal prepping! 


  • 4 hard boiled eggs, 1 lb. steamed wild caught cod, ½ Cup Brown Rice
  • 2 Pills natural testosterone booster
  • Glass of Grapefruit juice
  • 2 omega 3 fish oil capsules

Not only does Dwayne take his all natural testosterone boosting pills at breakfast – but he also washes down some fish oil capsules to ensure his body is getting enough omega 3 fatty acids, which are crucial for muscle growth.


  • Mass Building Smoothie Recipes that contained 1,100 calories and 65 grams of protein. Usually a mix of fruit, nut butter, hemp seeds, and almond milk

The Rock tries to stay away from “non organic dairy” as these foods cause a spike in estrogen levels and lower testosterone.


  • 1 Cup Quinoa with 1 lb. assorted shell fish such as shrimp, scallops, lobster, and mussels.
  • 2 Pills natural testosterone booster with D Aspartic Acid for extra boost

Like we said – The Rock LOVES his seafood and this is his personal favorite meal of the day. He will usually spice this meal up and season the quinoa and seafood mixture with garlic, pepper and curry sauce for an extra delicious meal!


The Rock Diet

Adding in protein powder to your diet makes it so easy to hit your protein macros on a muscle building diet. 2 scoops is already close to 50 grams of protein. I suggest you take SuperHuman Protein for the best quality!

  • Post Workout Shake consisting of 40 grams’ whey protein and 60 grams maltodextrin powder, 5 grams creatine, 3 Grams L-Glutamine


  • 10 Ounces Wild Caught Salmon, Baked Sweet Potato, 1 cup steamed broccoli with Olive oil

This is the ultimate muscle building meal. Omega 3 packed protein with the wild caught salmon, nutrient dense carbs with the sweet potato, and T boosting and estrogen lowering Broccoli with olive oil!


  • 5 Ounces Grilled Calamari Steak cooked in coconut oil and seasoned with black pepper and garlic
  • 1 Cup brown rice mixed with chia seeds and hemp seeds

This is a delicious meal packed with protein and omega 3 fats from vegan sources. The Rock tries to get in a perfect blend of omega 3 fatty acids from fish and plant sources. Hemp seeds and Chia seeds are two of the most powerful omega 3 boosting plant foods on the planet.


  • 6 egg omelet with cabbage and grilled scallops
  • ZMA Pills for extra growth and recovery
  • 2 all natural Testosterone boosting pills

This is the night-time eating hack that we referred too. You want to make sure you pair your eggs with an estrogen fighting veggie – and then wash it all down with some all natural T boosting pills.

The Rock also takes ZMA for extra recovery because of his intense work + workout schedule. The Rock is considered one of the hardest working men in Hollywood  - and most certainly in the gym! 

Before we dive into his exact diet plan, we want to share with you The Rock’s 3 favorite diet tips for building his larger than life Super-Hero physique.

Building the Super-Hero physique is a lot more than just eating a bunch of calories. There is a certain hormonal response that you trigger from the foods you eat, so make sure you pay very close attention to not only the meal plan but the 3 tips he uses to pack on mass faster.

3 Of The Rock’s Diet X-Factors To Get Huge

1. The perfect protein source

The Rock Diet

Eggs are a superfood for building muscle and getting big fast and are easy to digest. I suggest that you stick with the protein sources that are easy for you to eat and digest. I personally hate cod so would never follow this diet.

The Rock absolutely loves seafood and wanted to get at least 1 gram of high quality protein per lb. of bodyweight during his prep. This meant that The Rock would be consuming about 240 grams of protein from wild caught seafood, which was over 3 lbs. per day!

The rock considers seafood the “perfect protein” source as it is very high in natural omega 3 fatty acids and also helps keep inflammation in the body lower than animal protein like turkey, chicken, and beef.

In a shocking article it was revealed that Dwayne Johnson consumed about 2.2 lbs. of wild caught cod per day, and frequently ate scallops, shrimp, lobster, and other shell fish.

The take away is that if you want to grow maximum muscle you need to make sure that you are getting high quality protein into your system.

At least 1 gram of protein per lb. of bodyweight should come from whole foods. You don’t have to stick to just wild caught cod however. Check out this list of maximum muscle building sea foods loaded with pure protein:

Wild caught cod, haddock, lobster, scallops, wild caught salmon, Chilean sea bass, albacore tuna, eel, and grilled shrimp!

 2. Eat for your Anabolic hormones

The Rock has a perfect diet and supplement plan that helps him secrete more anabolic hormones and most importantly keeps his estrogen levels in check. There is a lot of talk about keeping your Testosterone levels high – but its also equally important to remove excess estrogen from your body. 

The Rock has a powerful night time eating routine consisting of foods high in slow digesting protein paired with 2 powerful all natural testosterone boosting pills. This ensures that his hormones are surging through the night and he gives his body a catalyst to help him secrete more testosterone in his sleep.

Your body needs cholesterol and slow digesting protein to trigger anabolic hormone release. The 2 all natural T boosting pills help him increase his Testosterone another 40 percent which is the extra boost many guys need to get over a plateau, or increase their max lift in the gym in a short period of time. 

On top of this T boosting hack – The Rock consumes 3 powerful foods that help his body remove excess estrogen in the body. 

These 3 foods are: Broccoli, Cauliflower, and Cabbage

These 3 veggies have a special compound that helps him secrete more Testosterone by removing excess estrogen from the body. 

3. Carbs Fuel Muscle Growth

Many guys eat enough protein to build muscle, but they shy away from carbs thinking that they will get fat. If you don’t consume enough carbohydrates your body will tap into its protein sources for energy. This is exactly what you don’t want – as you need your protein for building muscle. 

The general rule of thumb is that you should take your body weight and multiply it by 2 to figure out how many carbohydrates you should eat. If you weigh about 200 lbs. – you should make sure you consume 400 grams of carbohydrates per day to fuel muscle growth and increase your workout intensity. 

The rock consumes bout 2.5 grams of carbs per lb. of body weight!


What do you think of Dwayne ‘The Rock’ Johnson’s intense 5,000 plus calorie meal plan? 

Hopefully you got some great tips on how you can incorporate this type of muscle building diet plan into your own routine. Don’t be intimidated by the sheer around of food. This is what works for him because he weighs so much.

You only need to eat in about a 500 calorie surplus and combine this with an aggressive mass building workout plan to get huge in a hurry. This is exactly what you will be spoon-fed in the SuperHuman Muscle 12 week program to pack on slabs of muscle in all the right spots like your chest, shoulders, biceps and legs. 

Learn more about the Superhuman Muscle program powered by the Balloon Method workouts, the first workout in world history that maximizes the 3 science backed ways your body builds muscle in a short and fun workout!


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