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Written By: Editorial Team | Published : July 15, 2014 5:15 PM IST
Dwayne Johnson has revealed that he undertook a herculean eating regime named "12 Labours" diet to get in the perfect "big and mean" look for his upcoming film 'Hercules'. According to News.com.au, the 42-year-old former wrestler posted a picture on Instagram of his 22-week diet which he followed to get the demigod look. The diet consisted of measured amounts of protein rich dishes like egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, and salad. The sturdy actor revealed that the amount and intensity of training was also up since he got only one shot to play the character of Zeus's son.
The Hercules diet and supplement plan
The Rock's diet plan consisted of healthy fats and proteins including flaxseed, chia seed, fatty fish, avocados and olive oil. Along with that, he'd focus on eating a gram of protein per pound of lean bodyweight (total body mass body fat weight). He would have 7 meals a day one of which would be a protein shake and would supplement it with hydrolised whey protein shakes, caffeine, creatine, BCAAs and multivitamins. And we have to mention his epic cheat day when after six months of training he had 12 pancakes, 4 double dough pizzas and 21 brownies.
Here's a sneak peek at his workout:
Monday (Body Part: Chest and abs)
The Rock started Mondays with early morning cardio on the treadmill (keeping his heart rate 135-150) before breakfast after which he'd hit the chest. Next up would include incline dumbbell flyes, horizontal flyes, dumbbell bench press, cable flyes and push-ups (until failure). After this, he'd work his abs with double crunches, rope crunches and leg raises!
Tuesday (Body Part: Legs)
There's no point having a big upper body and thin legs if you want to play a character of Hercules' magnitude and instead of the traditional one leg day, The Rock had two in a week. Again, he'd start with early morning cardio following which he'd introduce his lower body to heinous exercises. They'd include seated leg presses, Smith machine lunges, lying leg curls,walking lunges, leg extension, Romanian deadlifts, leg abductor, single leg raises and single calf raises.
Wednesday (Body part: Arms and Abs)
We all know you got to strengthen your core and The Rock did abs three days a week along with his usual 50-minute early morning cardio before his first meal. His arm day would start with triceps push-downs, triceps skullcrushers, biceps curls, preacher curls, dumbbellhammer curls followed by his usual abs workout from Monday. Read more about The Hercules Workout: How The Rock took his physique to a legendary level
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