This is a calendar created for people to follow for one week which includes the caloric intake for each meal breakfast lunch and dinner including snacks that can be eaten throughout the day. For this I believe that it can be followed in many ways and can be used very flexibly. For example, you can choose a breakfast from Monday and lunch for Tuesday and dinner from Friday, making sure to keep count of the caloric intake. This will allow people to partly customize their own meal, allowing them to eat in the order they want while still maintaining a certain range of calories for the entire day. Using this format will allow me to continue adding more meal plans that people can mix and match in order to get a certain range for their calorie intake. I also included many nutritious foods as well as nuts and fruits to introduce healthier options to viewers.

Failure’s not an option. It’s just a step.” ~Dwayne Johnson, these are the words of an actor, retired professional wrestler, and formal football player, known best as “The Rock”. Dwayne Johnson or “The Rock” is known for having the Godlike figure of Zeus, because of his muscular physique. However in order to maintain his Godlike figure, he follows a rigorous lifestyle with a vast protein diet and a 14 hour workout.

Below is the meal plan that Dwayne Johnson follows:

Meal #1 (Breakfast)

10 oz. cod

2 whole eggs

2 cups of oatmeal

Meal #2 (Mid Morning)

8 oz. cod

12 oz. sweet potato

1 cup of vegetables (a mixture of broccoli, cauliflower, and carrots)

Meal #3 (Lunch)

8 oz. chicken

2 cups of white rice

1 cup vegetables

Meal #4 (Afternoon)

8 oz. cod

2 cups white rice

1 cup vegetables

1 tablespoon fish oil

Meal #5

8 oz. steak

12 oz. baked potato

Spinach salad

Meal #6

10 oz. cod

2 cups of white rice

Salad

Meal #7 (Supper)

10 egg white omelette

1 cup vegetables (onions, peppers, mushrooms)

1 tablespoon omega-3 fish oil

30 grams casein protein

“The Rock’s” diet can seem extreme for some people but an extreme fitness lifestyle calls for this kind of diet. This diet helps Dwayne keep a healthy body weight. Fourteen hours in the gym calls for a high calorie high protein diet like this one to maintain that body weight and muscle. Such diet helps Dwayne live up to his nickname “the Rock” and also keeps him energy for his busy day and immune system rock hard. Physical is one of the benefits of this diet; it also helps him with his sleep and mental health. Someone as big as “The Rock” needs a big diet.

This Lifestyle, as extreme as it sounds, is an ideal lifestyle for those who aspire to that Godlike body. Not only does this diet and lifestyle allow for a strong immune system and improves the digestive system, it also helps with maintaining and building strong bones and muscles. For those who do not wish to live the exact same lifestyle of the rock there are many aspects of the diet that many can follow. All in all, If you desire to improve your lifestyle and are feeling unmotivated, do like “The Rock” and let the hard times of the past motivate you today. 

https://therockgear.com/diet/

https://www.healthmug.com/blog/207/dwayne-the-rock-johnson-s-healthy-lifestyle-and-motivation

This infographic builds off some of the ideas already discussed in this PAC and culminates them into advice one can incorporate into their everyday lives. It’s important to not underscore the importance exercise has on maintaining a diet, but it’s also just as important to keep in mind everything that’s already been said about which foods to look for and which ones to avoid.

This infographic is meant to establish a divide between healthy and unhealthy foods, with research to support each claim made here about different foods. It’s important to differentiate between foods so as to make sure one stays aware of what exactly they are consuming and how it might affect their health positively or negatively. As this PAC is about spreading awareness, there’s no better way to do so than through an infographic!