How Hollywood’s bodybuilding “heavy-hitters” pack on the weight fast

We thought you’d be interested in the food and gym routine employed by Dwayne “The Rock” Johnson and Mark Wahlberg in their new movie “Pain and Gain” (directed by Michael Bay) which is a crime genre film (based on a true story) set in the crazy world of ‘90s bodybuilding.

Mark Wahlberg went from 165lbs to 212lbs in a short space of time! How did he do it?
Ten meals a day. Yes, ten! That’s a meal approx. every 90 minutes or so that he was awake.
He also awoke during the night to guzzle a protein shake.

As he so rightly says – training at the gym is maybe just 15% of what it takes to build quality muscle. The main factor is FOOD! You have to eat a lot and eat the right food – otherwise all that brutal hard work in the gym is quite simply a waste of time.

Here’s the nutrition program that Dwayne “The Rock” Johnson followed whilst shooting the movie:
(Of course everyone talks about steroid use and testosterone boosters etc. But the fact is – even with that assistance – you still have to train heavy and EAT!).

Meal 1
175g cod
2 eggs (whole)
160g oatmeal

Meal 2
225g cod
350g sweet potato
150g veggies

Meal 3
225g chicken
200g white rice
150g veg

Meal 4
225g cod
200g rice
150g veg
1 tbsp fish oil

Meal 5
225g steak
340g baked potato
Spinach salad

Meal 6
285g cod
200g rice

Meal 7
30g casein protein
10 egg white omelette
150g veg
1tbsp omega-3 fish oil

Get inspired from the above – it’s not hard. Start eating correctly right now – and remember to drink plenty of water.

Food tips: Like The Rock…
You can get CODE STEAKS in the supermarket freezers nowadays – these taste much better than tuna and are HIGH protein.
Canned tuna is ok – but not in too high a quantity, Hollywood actor Jeremy Piven (Ari from hit TV show “Entourage”) got mercury (a metal) blood poisoning from eating too much canned tuna. You don’t know how long that fish has been sitting compressed in that tin can!
Best bet: Go to your local independent fishmonger (not the one at the supermarket!). tell him you’re a bodybuilder and you want to but cod and tuna in larger quantities. If you spend say £40 at a time – he’ll do you a good deal and you’ll get quality fresh protein at a great price. You’ll also be shocked at how fast you grow.

Here’s a link to the trailer for the movie “Pain and Gain”: