Watch the videos that I have linked to each exercise, use a spotter who is watching your form, and get all the advice you can from others. Soak up all the advice about form you can. The diet plan The Rock uses in this workout is what a bodybuilder would use in the 2-3 months before a contest. You won’t need to eat as much. Just eat .8-1g of protein per pound of lean bodyweight. If you’re still sore 2 days after working a body part, then that’s the case where you know you need to increase the amount of protein you eat.