Mark Webster, a 38-year-old normal guy who followed “the most gruelling, the most intense” eating and training program for 33 days that Dwayne “The Rock” Johnson had ever done while preparing for the movie Hercules, was all over the internet for his body transformation. It might sound easy to us but it wasn’t as he has to follow 7 meals a day (~5000 calories), and 50 minutes of cardio followed by 60-90 minutes of weight training 6 days a week.
The inspiration behind his training like Johnson?
Mark says, “I was in decent shape in my twenties, but then I slacked off. Right before my daughter was due in 2014, I freaked out a bit about my own mortality, I was that guy having a kid at 35, so I decided to get my act together and got in much better shape.” He further adds, “I’d been in a good fitness routine for two years now, but decided to try this to kick myself in the butt”.
Using info from interviews with Johnson, as well as details gleaned from the actor’s Instagram account, Webster formulated his plan for the month. He works out six days each week, taking Sunday off to rest. There’s no rest from the cod though. His diet of seven daily meals remains the same all week.
Here’s how a typical day was for Webster:
He used to prefer workout in the morning session only because of office hours.
Workout Routine: 50 minutes of hard cardio on an elliptical machine. Taking a break for meal, he used to do 60 to 90 minutes of lifting each day a different muscle group, like legs, arms, or shoulders. He finishes with stretching and foam rolling his muscles.
His diet comprised of seven meals during the day.
Calories: 5390, Carbs: 533g, Fat: 97g, Protein: 430g
- Meal Between Morning Workout: 10 ounces of steamed cod, two hard-boiled eggs, and two cups of oatmeal
- Breakfast: eight ounces of cod, 12 ounces of sweet potato, and a cup of veggies
- Pre Lunch: Eight ounces of chicken, two cups of white rice, and another cup of vegetables.
- Lunch: Eight ounces of cod, two cups of rice, yet another cup of vegetables, and tops with a tablespoon of fish oil.
- Snacks: Eight ounces of steak, 12 ounces of baked potato, and a nice spinach salad for extra vitamin K.
- Pre-Dinner: Meal number six includes 10 ounces of cod, two cups of rice, and a salad.
- Dinner: Omelette made with 10 egg whites, a cup of onions, peppers, and mushrooms, and another tablespoon of fish oil.
- Before Sleep: Webster chugs a protein shake just before he goes to sleep each night.
Eating like The Rock doesn’t come cheap either. Webster spends between $40 and $50 each day on food for himself. That’s about $315 per week, totalling over $1200 for the entire month.
How much weight he gained after eating on 5000 calories?
“Considering I’ve doubled my calories, it’s insane that my scale weight hasn’t really changed,” Webster says. “I won’t be eating like this for the rest of my life, but I will certainly eat differently for the rest of my life after doing this.”
He was 93 kgs before and 94 kgs after 30 days routine. That extra pound is what he gained as muscle after losing all the fat.
What Mark Learnt From It All?
Webster made it very clear that he didn’t want to get as jacked as the Rock. He wanted to let out a message that even normal people can follow the diet if they are serious about it. While he didn’t follow the plan after 30 days but has included cardio and high-calorie meals into his regime. This is how Mark looks like right now.
Impressed by his dedication and transformation, Dwayne Johnson praises Mark’s efforts on twitter.
— Dwayne Johnson (@TheRock) March 5, 2016