B Well – Bonding with Daniel Craig

Mr. Bond

Yeah; I love that dream thought! James Bond is always a good role model and let’s face it Daniel Craig put some extra effort into presenting the best Bond physique by far.  No small feat so if you want to know how he did it just keep reading.  I was exhausted just looking it over.  Courtesy of Ron Zalko via Linkedin.

Note to self: I don’t want to gain muscles like him but I’d like to have a somewhat stricter workout regime and this was definitely inspirational:

The Daniel Craig Workout & Diet

To prepare for his role as Bond, in the film Casino Royale, Craig packed on the beef and became the most muscular James Bond of all-time. His physique caught the attention of Bond fans worldwide and his acting earned him a great deal of praise. The successful transformation of his physique caused everyone to ask how he did it.

Craig’s Workout Program

Daniel Craig enlisted the services of a highly touted British personal trainer in Simon Waterson, who also served in the British military. Waterson designed a program that would help Craig to put on lean muscle through a method of training known as circuit training.  This is where you perform a group of exercises consecutively, without any rest.

Unfortunately, there has been a great deal of debate over what Craig’s specific workout routine was for his role in Casino Royale. There are numerous media outlets and popular health sites that have conflicting information about Craig’s workout. Additionally, there are several online sources with inaccurate comments from Daniel Craig.

The Workout Routine

The following routine has been published in several sources including Men’s Health magazine.

Monday: Circuit training for 3 sets of 10 reps on each exercise. The routine consisted of the following exercises:

  • Clean and press
  • weighted knee raise
  • weighted step-ups
  • pull-ups
  • incline push-ups
  • dips

Tuesday: Chest and Back workout at 4 sets of 10 reps for the following exercises:

  • incline bench press
  • pull-ups
  • incline flyes
  • incline pushups

Wednesday: Leg workout at 4 sets of 10 reps for the following exercises:

  • squats
  • stiff-leg deadlifts
  • leg curls
  • weighted lunges

Thursday: Arms and Shoulder workout at 4 sets of 10 reps for the following exercises:

  • incline curls
  • dips
  • lateral raises
  • shoulder press

Friday: Repeat of Monday’s circuit training routine

Saturday: Rest day or light cardio and stretching

Sunday: Rest day or light cardio and stretching

There are other sources claiming that Craig’s workout was 5 days a week of circuit training and/or adding several other exercises to the program. However, these sources are not as credible as Men’s Health magazine. Additionally, some sources claim that Craig finished up his workouts with a session of three different ab exercises.

Daniel Craig’s Diet

In addition to a strict workout regimen, Craig was also on a strict diet. However, like the reported workout program, there are numerous variations of Craig’s diet. Here’s what many sources claimed was Craig’s diet:

  • Breakfast: A bowl of porridge or 2 poached eggs on brown bread/toast
  • Snack -A protein shake with some nuts or fruit
  • Lunch– Lean meat or fish with salad & small amount brown rice or a baked potato
  • Snack – A protein shake with nuts or yogurt
  • Dinner –  Lean meat or fish with dark green leafy vegetables like broccoli or spinach

Craig’s diet was allegedly one of low carbs and high protein. It was a healthy blend of lean meats, fruits and vegetables. This is consistent with those who are trying to put on lean muscle and lose body fat. Additionally, Daniel ate 5 small meals throughout the day to improve his metabolism. Craig reportedly fueled up on carbs and protein before and after his workouts.

Supplements Taken

In addition to his strict diet and workout routine, Craig reportedly took the following supplements:

  • Creatine – for muscular recovery, strength and size
  • Glucosamine – for joint health
  • Glutamine – to improve the immune system and aid with muscle recovery
  • Whey Protein – for muscle tissue repair and growth

Caution

Whatever Craig’s official workout was, it came under the supervision of a trained professional. Do not try his workout routine unless you have been properly trained, have significant experience, and have been medically cleared to participate in vigorous workout routine. Also, check with your doctor before trying some of the supplements that Craig took, although they are widely accepted among health and fitness professionals. Tailor a diet that best suits your goals and daily requirements.

Author:

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