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Transforming into the Rock in 30 Days!

Updated on Jul 12, 2022

Mark Webster, standing 6’3 – 206lbs started his 30 day challenge to training and eating like the Dwayne ‘the Rock’ Johnson.

Why? Like most of us, Mark become complacent with day to day living on repeat and gave himself a 30 day challenge “I entered 2016 knowing I wanted to find a 30 day challenge to push myself and change things up”. Marks inspiration also came from Jesse Itzler who wrote ‘Living with a seal’ which resonated with him.

Looking at the Rock, and if you’ve followed his Instagram and cheat days we know it doesn’t come easy or cheap! Considering the amount of cod Mark ate, it cost him approximately $1200 for the month. If you don’t already know – Dwayne consumes 5000 calories every single day, and here I am consuming a measly 2100.

Eating like The Rock

Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
Meal 6 – 10 oz cod, 2 cups rice, salad
Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp fish oil

rock diet

Mark and the Rock are almost the same in height but 50lbs different in weight with the Rock at 6’5 250lbs. Mark’s weight also didn’t really change in the 30 days – he went from 206lbs to 207lbs with lean gains across arms and legs with the amount of food he consumed his lifts went up considerably, bench for example started at 115 pounds to 150. I’d love to double my calorie intake and not see a tyre growing in my mid-section.

The Rock himself was pretty sceptical – I mean look at the guy


On his final day though – the Rock’s scepticism had changed to acknowledgement, I’m pretty impressed myself! I don’t think many of us would meet those requirements.


On Mark’s 22nd day these were his stats for training:

  • 969 minutes of weight training
  • 900 minutes of elliptical cardio
  • 7224 total reps and because Dwayne hits legs twice a week he was already at 3750 calf raises. LOL WHUT?

In terms of food – let me tell you I can barely stand seeing the same person two days in a row let alone eating that much cod

  • 48.3lbs of Cod
  • 252 eggs (210 egg whites)
  • 108,465 calories

Mark hasn’t posted any progress pictures yet but we’re really excited to see what’s changed – you can read all about Marks journey here: https://rockingfor30days.com/2016/02/01 

Think you got what it takes to train like the rock?

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