You can think whatever you want about Dwayne Johnson but he never got lazy with his workouts in the gym. If you want a proof just watch “The Scorpion King” and then try some new movies with Dwayne “The Rock” cause you’ll see that he’s getting more ripped and bigger than in other old movies.

Dwayne’s transition into being such a great actor from an athlete is astonishing and with time comes experience and knowledge just as in the gym where you work out daily and have strict diet plans just for growing that lean, ripped muscle mass so you need dedication but Dwayne “The Rock” Johnson knew that and he managed to be a brilliant actor and a brilliant athlete/bodybuilder/wrestler.

Dwayne Johnson played in “Fast Five” the role of Luke Hobbs, a Diplomatic Security Service agent assigned to hunt down the main characters played by Vin Diesel and Paul Walker but do you know how did Dwayne got the role for this action pumping movie? Well after Vin Diesel, another muscle hunk for the ladies, had read a comment from a fan that wanted to see him and Johnson in a movie together he decided to cast him and that’s why this movie has two good actors with charisma and bodies full of muscles.

After reading The Rock workout and diet plan, you are going to get the secrets of Dwayne Johnson’s success so let’s start shall we?

Dwayne Johnson’s Workout Plan for Fast Five

Dwayne Johnson went from 14% body fat to 7% but that’s not all that i can say about his workout plan. “The Rock’s” training involved interchangeable workout routines to avoid plateaus and Dwayne always adjusted rest periods, the amount that he lifted, the speed with which he lifted and the number of sets and reps he performed just like a pro bodybuilder will do.

Here’s an example of some hardcore exercises that Dwayne Johnson used in his workout for Fast Five (but don’t forget, a healthy diet plan is important too):

Dwayne Johnson’s Shoulders Workout for Fast Five:

The Rock’s Back Workout for Fast Five:

Dwayne “The Rock” Johnson’s Legs Workout for Fast Five:

Dwayne’s Arms Workout for Fast Five:

Johnson’s Chest Workout for Fast Five:

Dwayne Johnson’s Diet Plan for Fast Five

To get a Dwayne Johnson Physique you need his diet plan that truly shreds fat and packs on lean and sculpted muscles. Johnson tried to avoid fried foods and fast foods for Fast Five but he chewed on every green thing, every made out of protein product (like chicken breasts, turkey, lean meat) or everything that had healthy carbs. If you want to pack some real muscle mass just try and keep it real like Dwayne The Rock Johnson does with his workout and diet plan!

Former NFL Star Michael Strahan is still working out to maintain a healthy muscular physique. What did you think? That Michael would stop? Well.. NEVER!!!

Now though Strahan has a new workout routine and a different meal plan because he doesn`t train as intense as he did when he was a football player so the calorie intake is smaller!

Michael Strahan isn`t going as heavy and with a lot of physical pounding on his joints as he used too. His squats and leg presses now use a lot more of his own body weight and focus on range of motion instead of brute strength (force) coming from deep inside the muscles.

Michael hates leg exercises. He hates one-legged squats, hurdles and the split squats i mean all of them .

A typical breakfast from Strahan`s diet as he told a magazine sounds like: three egg whites and three slices of turkey bacon because now he eats more smaller meals instead of just gorging. As an athlete, you’re brought up with the mentality that you finish everything you start. If you’re going to start a meal, you have to finish it until the plate is clean. Michael Strahan had to change that mentality to one of where, he eats until he`s full and leave the rest.

Given the steroids that have aromatase inhibitors, bodybuilders today are noticing at some points more fatigue and extreme estrogen suppression than they had in the past.

Under these conditions, the athlete,though on a productive cycle of drugs or steroids as you can name them, may not be able to maximize his or hers gains due to an inability to train at full vigor. This effect is also called sometimes steroid lethargy and sometimes it is followed by a sensation of fatigue and the reason is that estrogen plays an important supporting role in the activity of serotonin.

Serotonin is one of the body`s principal neurotransmitters, vital to mental alertness and the sleep/ wake cycle. Interference with this neurotransmitter by steroids or anything else is also associated with chronic fatigue syndrome so from that you can see how vital it is to fatigue (the serotonin).

Although not everyone that is using steroids notices this problem with fatigue when estrogen levels are low, for those that do, a little testosterone or estrogen can go a long way in correcting this.

The use of strictly non-aromatizable steroids sometimes causes this effect of fatigue as well, likely due to the suppression of natural testosterone production cutting of the main substrate used by the male body to make estrogen.

Every bodybuilder uses this diet more intensly and cuts from calories before a competition because you get a more ripped body so it is necessary for building muscle mass and reducing bodyfat.

I`m not going to give too much details, but after a research on 20 athletes that were on a increased protein diet group and a controled one.

At the end of a 4 week study the high protein group had less lean body mass loss, which was substantially larger than the loss of fat mass, when the control diet was consumed.

The drawback with this research was with the fact that the high protein diet group reported an increased fatigue.

What you need to know is that increasing protein intake as before a competition will help minimize losses in lean muscle mass.

A low fat, high protein product is a great beginning to a nutritious meal.
If you are a bodybuilder, or athlete of any kind, you need to know the benefits of eating tuna.
As you know, protein’s amino acids are an essential building block for strengthening and maintaining muscles, repairing damaged tissues and boosting your energy levels. Plus, it’s full of omega-3 fatty acids that help you prevent heart diseases.

Tuna and other related high-protein foods are very low in fat, meaning that you can snack some tuna throughout the day without having to worry about adding excess weight.
So eat more tuna !

The formula for women is:
%Fat=495/(1.29579-0.35004(log(waist+hip-neck))+0.22100(log(height)))-450

LOG refers to the logarithm with a base of 10, or LOG10, not that with a base of e, or LN. LOG(100) = 2.
The formulas require the measurements to be in Centimeters with the acurracy of 0.5 cm.
The American Council on Exercise uses the following categories based on percentage of body fat:

Lean Body Mass or Fat-Free Mass – This is derived by subtracting the calculated value of body fat from the total weight.

Lean Body Mass = Weight × (100 – %BodyFat)

Body Mass Index (BMI) – The BMI is the ratio of your weight to the square of your height. The number is proportional to your body shape. Generally, the number is small for thin people and large for fat people. People with a BMI 25 or greater are considered overweight, unless they have a very muscular body. The BMI does not consider the fat/muscle ratio, and a healthy, muscular individual with a low percentage of body fat may be classified obese using the BMI formula. This is a well-known deficiency of the BMI formula. If your BMI is 25 or greater, and your Waist-to-Height ratio is less than 0.5 and your Percent Body Fat is in the “athlete” or “fitness” category, you are probably muscular and not fat.

BMI does not take into consideration how the weight is distributed.
References:
J. Hodgdon, and M. Beckett, “Prediction of percent body fat for U.S. Navy men and women from body circumferences and height”. Reports No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.