The Rock’ing For The Rest Of Us Program

Training (Mostly) Like The Rock

Monday – 25 minutes elliptical, Chest Workout
Tuesday – 25 minutes elliptical, Legs Workout
Wednesday – 25 minutes elliptical, Arms/Abs Workout
Thursday – 25 minutes elliptical, Back Workout 
Friday – 25 minutes elliptical, Shoulders Workout

Eating (Mostly) Like The Rock

Wakeup: 2 hard-boiled eggs. 1 cup oatmeal
Post-Workout Breakfast: 12oz sweet potato, 10 egg white omelet with a cup of red peppers
Lunch (First): 2 cups white rice, 8 oz chicken breast, cup of broccoli
Lunch (Second): 2 cups white rice, 8 oz chicken breast, cup of broccoli
Dinner: 8 oz steak, 12oz potato, spinach salad
Pre-bedtime: 2 scoops Naked Casein Protein, 5g creatine

Nutrition: Calories 3579, Carbs 451.4g, Fat 58.5g, Saturated Fat 17.7g, Protein 294g