One factor that hasn’t modified with him through the years 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 appears the way in which he appears. He actually simply loves to coach, he’s by no means complained about an train.

Dwayne Johnson’s Food regimen

It is all the time calculated, all of the meals are measured out. For Black Adam we really 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 each day, and we’d add carbs and fat whereas trying to acquire mass, reducing them when leaning out. By way of meals, it is all the time a mix of lean protein sources like egg whites within the morning, beef twice a day, hen breast and turkey breast all through the day too. He would have a protein shake put up exercise however typically I’d change that with an precise meal. The physique responds so significantly better to complete meals meals. We’d have easy carbohydrates, like a white rice meal, sometimes earlier than or after the exercise, as a result of it is simple to digest. After which extra complicated carbohydrates, like brown rice and candy potato, later within the day. There’s cooks all around the world who he hires to organize meals for when he arrives and is in these nations.

He takes dietary supplements which have been prescribed primarily based on his genetics and way of life, I’m not concerned there but it surely’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. Usually 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 few times every week. The large cheat meal is often on a Sunday. One other would possibly occur if he is had a busy week or is drained. After all once we’re leaning out or making ready for a shirtless scene there is no cheat meals a pair weeks beforehand, as we do not need the surplus sodium. However these meals do typically have capabilities too, to revive glycogen ranges, but in addition as a pleasant psychological break. Generally you want that reward on the finish of the week if you’re coaching and consuming like Dwayne Johnson.

Restoration

On the restoration facet, there’s lots of therapeutic massage pre-workout, whether or not that is foam rolling or a therapeutic massage gun. That is necessary to verify we’re getting all these adhesions and knots out of the muscle groups 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 concentrate on shoulder well being, something we are able to do for exterior rotations, to heat up the rotator cuff. We additionally actually concentrate on 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, but it surely’s one thing all of us have to remain on prime of as we become old. Particularly as of late with us all being on our telephones and laptops, it may well spherical and push our posture ahead loads. And DJ’s a busy man.

As a result of he is continuously travelling, continuously busy, and albeit simply too well-known, now we have to maintain issues fairly analog and out of public areas. We will not get him to the tremendous new, specialised, heavy expertise gear on a regular basis. I would love to hold a cryo chamber and infrared sauna round with us, as each are wonderful for cleansing and muscle restoration, however we won’t.