Daniel Craig workout and diet – Casino Royale, Quantum of Solace and Skyfall 007

Daniel Craig workout and diet – Casino Royale, Quantum of Solace and Skyfall 007

Not bad for 40!

So, you want to look like James Bond? (YES) Daniel Craig, spent months with a personal trainer turning himself into a 007 killing/lover machine.  Not surprisingly, he completely changed his life for this movie: working out five days a week, eating almost exclusively healthy food, and having a personal trainer and dietitian to keep him in line. Daniel needed to lose weight, build muscle, and get cut RAPIDO!!.

Daniel Craigs workout approach.  While many gym-goers concentrate on one muscle group per week, Daniel focused on doing full body circuits. this helped 007 building muscle and endurance at the same time.

 

Diet

80% of your success will come from your diet.  If you want to look like Daniel Craig you will have to change your diet.  Daniel Craig gave up smoking.  This was a must.  Secondly, he was allowed to drink, but only on Friday nights and Saturdays.

Daniel also cut out all the crap from his diet, ate 5-6 times a day, cut out carbs in the afternoon and evenings, ate lots of vegetables and fruits, and concentrated on eating high quality protein (fish, eggs, chicken, protein shakes, etc.)

Here is a typical day for Daniel on his diet (From Squidoo):

  • Breakfast: 2 Poached Eggs and 2 pieces of Toast
  • Snack: Protein Shake -or- fruits and Nuts
  • Lunch: Meat or Fish with small amount of Brown Rice -or- Baked Potato
  • Snack: Protein Shake -or- Yogurt with some Nuts
  • Dinner: Meat -or- Fish with some type of Leafy Green Vegetables like Salad, Spinach, or Broccoli.

Because Daniel was more concerned with cutting body fat while building muscle, his carb intake was very low.  Also, the guy is in his 40’s WOW, which means he has a slower metabolism. if you’re 20, skinny as a rail, and trying to look like James Bond, you’re going to want to eat WAY more complex carbs.  If you’re on the bigger side of the spectrum and trying to slim down…this diet will work for you.

Workout

Please know that Daniel was training with a professional on a daily basis.

The most reputable source I found was Men’s Health, so that’s the one I’ll analyze here.  According to their site, Daniel would do weight training Monday through Friday, and then some light cardio and stretching on Saturday and Sunday.

Daniel instead took the full-body route on Mondays and Fridays, working out his entire body, doing sets back to back, limiting rest between sets, and building cardio right INTO his weight training.  You might wonder why a guy who’s trying to trim down wouldn’t do more cardio.  The lack of straight cardio is important for these two reasons:

  • DC wanted to look muscular and cut, not lean.  If he just did cardio, he’d look like a marathon runner.  Where’s the intimidation there?
  • The higher percentage of lean muscle you have, the faster your metabolism works.  You know how some people complain about slow metabolisms?  I know a lot of it has to do with genetics, but I bet they don’t do any sort of weight training either.  If you’re trying to cut your weight, doing just cardio will only get you so far.  Weight training builds lean muscle, which speeds up your metabolism, which will help you lose even more weight.

Let’s take a look at his full body circuit routine on Mondays and Fridays, from Men’s Health.  On this day, Daniel would do 10 reps of each exercise and then move immediately onto the next exercise and do 10 reps, then move onto the next one.  He would do three complete circuits of these exercises, minimizing rest.  If you don’t know some of these exercises, you can read about them on the MH website.

  1. Clean and Press
  2. Weighted Knee Raise
  3. Weighted Step-ups
  4. Pull ups
  5. Incline Push up
  6. Triceps Dips

Now, the reason he can do these exercises back to back to back is because they work different muscle groups.  When you do a pull up, you use your back and biceps.  For an incline push up, you use primarily your chest, shoulders and triceps..which means you can do these two exercises back-to-back without overexerting yourself.  Personally, I might rearrange these exercises slightly, splitting up the push ups and dips, because they both work your chest, shoulders, and triceps (although in different capacities).  Of course, I don’t look like James Bond (YET), so I’ll leave the routine planning up to his trainers.  Here is the rest of his schedule; you can click on each day to see the specific exercises:

 

On each of these days, Daniel would work out just the muscles in the group he was isolating.  For each exercise, he would complete 4 sets of 10 reps.  Again, if it were up to me, I would have started with 12 reps, and increased weight each time while decreasing the reps in each set (12, 10, 8, 6), but I’m not the one with the golden gun (GET IT? I’m on a roll).  I’m a big fan of this routine because it works the cardio right into his weight training.  Nothing bores me more than running long distances, or even worse, running on a treadmill.  By lifting weights in quick succession with minimal rest between sets and exercises, you can get a great cardio workout while burning fat and building muscle at the same time.

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