How Dwayne ‘The Rock’ Johnson Gained 12 to 15 Pounds of Muscle for Pain & Gain in 4 Months

Short Bio

Dwayne Douglas Johnson, who is popularly known as “The Rock,” is a semi retired professional wrestler who works for WWE and an American actor. He was a football player when he was in college. He played for University of Miami’s national championship in 1991 and later played in the Canadian Football League with the Calgary Stampeders. However, he was cut down during the 1995 season, which made him decide to become a professional wrestler like his father Rocky Johnson, and grandfather, Peter Maivia. He become famous as “The Rock” in the WWF in 1996-2004, and become the very first third generation wrestler in the WWF history. He returned to WWE in 2011 until 2013 as part time wrestler.

Dwayne The Rock Johnson Quote (credit: david_shankbone via photopin cc)

Pain & Gain

In the Michael Bay Film, “Pain Gain”, Dwayne The Rock Johnson and Mark Wahlberg play body builders who hatch a plan on abducting rich personalities in 1990s. When the hatched plan twisted, extortion and murder occurred. The “Pain Gain” was a true story of Miami’s Sun Gym gang. Dwayne The Rock Johnson’s role in the film was intense, making him undergo intense workout for athletes. The diet that Johnson and Wahlberg undergone were also intense, and you can never imagine what these two actors have gone through just to make it for the movie to happen.

The Diet

Dwayne The Rock Johnson spent daily workout sessions with heavy weights and a seven-meals-a-day diet program just to add 12 to 15 pound of muscle to his overall physique. He followed this workout routine for 4 months just top prepare for the role and to maintain his body while doing the film. This kind of workout routine is hard to follow, but Johnson manages to achieve success because of the level of discipline that he has. His inspiration in adding 12-15 pounds of muscle on his body is to make surpass the body that he already has. This provides him a high level of motivation, which is highly needed in such diet program.

The 7-Meal a Day Diet by Dwayne The Rock Johnson

In order to gain 12-15 pounds of muscle in 4 months, Johnson is eating seven meals a day. This kind of diet is dangerous for athletes as you will be adding too much calorie in your body, which you cannot use all at once. However, Johnson managed to consume all the calories that he takes through high intense workouts. The seven-meal a day diet includes the following:

Meal 1

  • 2 Whole Eggs (cooked in omelette style)
  • 2 10 Ounces of Beef Filet
  • 2 Cups of Oatmeal

Meal 2

  • 1 Cup of Steamed Vegetables (mushrooms, onions, and peppers)
  • 12 Oz of Sweet Potato
  • 8 Oz of Cod

Meal 3

  • 1 Cup of Vegetables
  • 8 Oz Chicken
  • 2 Cups of Rice (white)

Meal 4

  • 1 Cup of Vegetables
  • 2 Cups of Rice
  • 8oz Cod

Meal 5

  • Salad
  • 12oz Baked Potato Fries
  • 8oz Steak

Meal 6

  • 10oz Cod
  • Salad
  • 2 Cups of Rice

Meal 7

  • 1 Tablespoon of Omega 3 Fish Oil
  • 10 Egg Whites (Omelette Style)
  • 1 Cup of Vegetables
  • A scoop / 30 Grams of Casein Protein Powder

Dwayne The Rock Johnson motivation and iron discipline made him succeed to achieve the perfect body built for the film. For athletes, the seven-meal a day diet can be too much. This is because you are putting a lot of carbs in your body that you cannot use all at once. However, with intense workout routines and heavy weights, you can use this kind of diet program to bulk up for a short period of time.


If Dwayne The Rock Johnson can do it, there’s no reason that you cannot do it too. As a matter of fact, 16 weeks is more than enough to bulk up your body.

Probably, the driving force that enables Dwayne The Rock Johnson to add 12 to 15 pounds of muscle on his 6’4” physique is his competitive nature. Johnson is also dedicated to pursuing his dream, that’s why he is successful. His strong self discipline and dedication to succeeding in his goals is the thing that makes him what he is today.

If you have something to learn from Dwayne The Rock Johnson, that is strong self-discipline. You see, you cannot add 12-15 pounds of muscles in your body in just 4 months if you do not follow the seven-meal a day diet and intense workouts at the same time on a daily basis. There are times that you will get tired as your body will ache. However, with strong motivation and a high degree of self-discipline, you can achieve your goals without you realizing it. You just need to be patient, and you will see the results coming little by little.

photo credit: david_shankbone via photopin cc

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3 Responses

  1. Andy says:

    great article! thanks a lot!

  2. julia peres says:

    I merely would not abandon your web site in advance of suggesting which i actually adored the usual facts a person offer to your attendees? Will probably be again frequently to analyze cross-check completely new posts

  3. The Rock says:

    great article! love the guy!

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