‘I ate the same seven meals a day for six months’

Paramount Pictures and MGM present their latest epic, 'Hercules,' starring Dwayne 'The Rock' Johnson.

Dwayne Johnson's Hercules diet is nothing short of extraordinary. Source: AP

DWAYNE 'The Rock' Johnson says he had one look in mind when preparing for his role in Hercules — "big and mean".

And it required a diet of herculean proportions to do it.

The actor undertook an eating regime which he calls the "12 Labours" diet in reference to the 12 difficult feats the mythical son of Zeus had to undertake.

Johnson uploaded a picture of his diet on Instagram today which detailed each of his seven daily meals.

"Generally, I eat six or seven times a day," he told bodybuilding.com. "It's about getting enough protein to aid lean muscle growth, and everything is very precisely measured depending on what targets I'm looking to hit for that day. Lots of protein, good carbs, and veggies. Nutrition is so important, it can't be stressed enough.

"For Hercules, it was a 22-week diet, full on. I'd eat a bunch of egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, salad and complex carbs. All of this measured and weighed."

Alongside the photo of the meal plan, Johnson explained why he had to eat such a large amount of food.

"Here's my diet I did every day for 6 months while shooting #HERCULESMovie," he wrote on Instagram. "A ton of calories, 'cause I had to support my 2xs a day training and 12hr shooting days. Plus I only had one crack at making HERCULES EPIC so I committed. Adjust the diet to your personal goals and have fun. Nemean lion blood is optional. #TeamHercules #ItAllStartsInTheKitchen #FOCUS

But the former professional football player and world-renowned pro wrestler who is now Hollywood's highest-ever grossing movie stars, says training is just as important as diet in his gruelling regime.

"For Hercules, I went for the demigod look: big and mean, he added to bodybuilding.com. "When you're playing a character like the son of Zeus, you only get one shot. The intensity of the training was definitely up, as was the volume of training. I really wanted to make it the definitive version of Hercules.

Johnson said to look the part for the role, he elevated his training significantly, using a six-days-on, one-day-off schedule for six months to help him bulk up.

He would start working out at 4am for approximately 90 minutes — 50 of which was a cardio session before working on a specific body part for the rest of the time.

"For different roles my condition and training and diet does alter. Depending on the role, it will really dictate the type of training I do. For Hercules, it was a 22-week diet, while for G.I. Joe: Retaliation it was about a 14-week diet, and for Pain & Gain I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly."

Hercules is released in Australian cinemas on July 24.

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