But how much time did you spend on each exercise? Did you do only them 5-6 exercises?
no more than 2 minutes for exercise each set. 30 seconds to a minute rest between
Thunderbird 2East of Cardiff, Wales.Posts: 2,818MI6 Agent
edited June 2007
I work out on a regular basis, and although the dietry advice in the article seems feasible, everyone is an individual. Ie, always check with a qualified instructor doctor or personal trainer before considering any exercise program (I realise I am probably preaching to the choir saying this in here!)
Plus would it not go against most personal trainers to give away their training programme secrets? Especially those that advice actors and others in the medial limelight? ?:)
This is Thunderbird 2, how can I be of assistance?
I work out on a regular basis, and although the dietry advice in the article seems feasible, everyone is an individual. Ie, always check with a qualified instructor doctor or personal trainer before considering any exercise program (I realise I am probably preaching to the choir saying this in here!)
Plus would it not go against most personal trainers to give away their training programme secrets? Especially those that advice actors and others in the medial limelight? ?:)
Just to clarify, I paid for my program from Simon and the all then the motivation and the will power to get up every morning and do it all comes from you!!!!
Its no secret really, get up,workout eat like yo have some sense !!!:p
So guys, is this swimtrunk competition coming or what B-)
I guess it's time I came clean here.
Many moons ago, in reaction to a huge response from AJBers for the Daniel Craig workout published in the GQ-UK -- of which I became, pretty much by default, the prime distributor -- I remarked that all who requested the workout would be required to pose on AJB -- to be judged by the AJB Bond girls (Rose, Mrs. Galloway, Fish -- who I'm afraid is no longer with us -- Monique, etc ...).
I was only kidding.
But apparently, my humor is so subtle that many took me seriously and are now expecting a contest.
To which I say -- Fine. But a word to the wise. There are some concerns you should all be aware of. Not everyone is over 18 on this site, which isn't always evident from the high quality of the conversation, and which I tend to forget myself sometimes. And beefsteak photos, even with bathing suits, might be misconstrued by parents, etc .... the photos could also show up in places you don't want them showing up. I'm no computer wiz, but you all know photographs are easily grabbed. Not to mention that you'll all feel pretty silly being smoked by a 52-year-old Adonis.:))
So guys, is this swimtrunk competition coming or what B-)
I guess it's time I came clean here.
Many moons ago, in reaction to a huge response from AJBers for the Daniel Craig workout published in the GQ-UK -- of which I became, pretty much by default, the prime distributor -- I remarked that all who requested the workout would be required to pose on AJB -- to be judged by the AJB Bond girls (Rose, Mrs. Galloway, Fish -- who I'm afraid is no longer with us -- Monique, etc ...).
I was only kidding.
But apparently, my humor is so subtle that many took me seriously and are now expecting a contest.
To which I say -- Fine. But a word to the wise. There are some concerns you should all be aware of. Not everyone is over 18 on this site, which isn't always evident from the high quality of the conversation, and which I tend to forget myself sometimes. And beefsteak photos, even with bathing suits, might be misconstrued by parents, etc .... the photos could also show up in places you don't want them showing up. I'm no computer wiz, but you all know photographs are easily grabbed. Not to mention that you'll all feel pretty silly being smoked by a 52-year-old Adonis.:))
I offer these things as food for thought
All that said - who's posting pics ?? I mean if DC can be all over the net in power blue trunks, why can't we ...lol ?
if anyone would kindly email the GQ DC workout plan i'd greatly appreciate it ! I've currently been using Men's Health workout plans - for the past 5 months and have been quite happy with the results ; but i'd love a change up !
I think I may have killed out the file had of the workout, but if I can find the magazine, I'll scan it again and send it to you guys. Give me a couple of days.
I think I may have killed out the file had of the workout, but if I can find the magazine, I'll scan it again and send it to you guys. Give me a couple of days.
Add me to the mailing list when you recover. boxterguy2001@aol.com
for god's sake, stop giving your email adresses and stop begging for the workout. why dont you just google simon waterson workout?
i think nobody on this forum would search for simon waterson's workout, so i did it for you. here is the simon waterson workout, send the cheques to March of Dimes:
DANIEL CRAIG WORKOUT
AS DEVISED BY SIMON WATERSON
PHYLOSOPHY
Training hard, concentration & consistency is the key to any programme this is not for the faint hearted I don’t beleave in beating around the bush so straight in hard & shocking the body into a reaction ,
You have to truly beleave that a programme does work so through yourself into this programme 100% please I don’t do things bye half this is what you asked for so don’t waste your money or my time.
Training at this level is intense & fast acting but remember how the body work as much as you train hard you also need to know that you have to rest , refuel & therefore rebuild so sleep, food,rest,& the right balance is imperative
OUTLINE WHAT THE TRAINING WILL DO.
The Training programme is an all over body workout comprising of large compound exercises that will raise the heart rate but add lean muscle tissue it can be used at any level beginner to pro athlete but most importantly it will complement your own workout plan & sport , strength , stamina & cardio capacity will improve , posture , sleep, digestion will become better training easier. Etc etc .
RECORDING YOUR RESULTS,
Buy please a little black workout book to record your results it’s the best way to keep your consistency & training on track & keep those strength & stamina gains going up,
I also think investing in a good heart rate monitor is a great way mate to monitor your recovery rate HR Should return to normal (i.e. pre workout heart rate ) within around 3-5 mins post workout .
THE PROGRAMME SETS REPS & INTENSITY
4 SETS 1 WARM UP/FORM SET +3 REAL SETS.
15 REPS FOR EACH SET IN PERFECT FORM.
GOING FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME TO KEEP THE HEART RATE HIGH WILL HELP WITH THE CARDIO CAPACITY SIDE OF THINGS.
6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.
FOR EXAMPLE
WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.
This is why its so important to record your results & monitor your progress .
EXERCISES
1 CLEAN & JERK / OLYMPIC LIFTS (SHOULDERS)
FORM start with heals on the ground, use a 6ft bar bell ,grip just over shoulder width apart, chest high ,look in the mirror 3 point move thighs, flip to chest,push over head.
TIPS use a little spring in the knees to complete the move.
Use overhand grip please.
Use same technique in the downward phase and the power phase.
2 SQUATS (LEGS)
FORM Feet shoulder width apart, chest high , barbell resting on the back of your shoulders ,arms only supporting, the bar .
TIPS Ensure you go down to 90 degrees
Push always through the heals & don’t lock out .
3 BENCH PRESS (CHEST/TRI,S) followed bye PRESS-UPS in-between each set ON THE BENCH.
FORM lye on a flat bench , grip is just over shoulder width apart lower the bar to the chest then breathing out return to the start position without locking out .
TIPS a count of 3 seconds down as well as 3 seconds up,
4 PULL UPS /CHIN UPS
FORM Start with a wide overhand grip look in the direction you are going in ensure your chin goes all the way over the bar, lower yourself down slowly to the bottom then start again.
TIPS if this is two difficult then try to use the pull up machine that will aid you .
Please ensure you always complete 15 reps start on a free bar end on the aided machine.
FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS
5 DIPS
FORM Ensure that when your on the bar you cross your legs at the back end your elbows go to 90 DEGREES
AS WITH PULL UPS DO AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE
(USUALY CALLED GRAVATRON)
6 BI-CEP CURLS
FORM Good old fashioned bi-ceps but effective, keep your elbows locked in & always do the full range of movement please.
TIPS Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.
7 LATERAL ROTATION
FORM Ensure your arms are at 90 degrees out in front of you with your elbows locked into your side ,push the moderate sized weights away from each other squeezing the shoulder blades together return to start & repeat.
AB ROUTINE 3 POSITION ABS
1 CRUNCHES - Normal everyday crunches knees bent slide your hands to the top and repeat.
2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .
3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.
ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set.
TIP Remember that abs are all one muscle you train one you train them all , but don’t over train them ,
CARDIO
END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,
FREQUENCY
This circuit is designed to be done 3-4 times a week i.e. every other day using the day off as sport specific or alternative exercise, you may wish to drop a day and add something of your own i.e. cardio.
TIME
You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .
NUTRITION GUIDE
PHYLOSOPHY - remember food is fuel that will allow you to train hard , I generally use rules not facts because your life changes from day to day & there is no point in stressing over food as there is always a resolution ,
RULES
1 NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)
2 NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)
3 2LTRS OF WATER A DAY
4 2 PIECES OF FRUIT A DAY
5 VEGTABLES EVERDAY
6 ALCOHOL ONLY ON FRIDAY & SATURDAY PLEASE.
7 EAT 3 MAIN MEAL + 2 SNACKS
8 HAVE A PRE & POST WORKOUT ENERGY SNACK
9 ALWAYS TRY TO EAT AT THE TABLE TO AID DIGESTION.
10 TAKE YOUR SUPPLEMENTS.
TYPICAL DAY
BREAKFAST porridge with ½ a pink grapefruit or 2 poached eggs of brown bread (no butter)
SNACK -Protein shake with some nuts or fruit/nuts & raisons
LUNCH- MEAT/FISH with salad & small amount brown rice /or baked potatoes
SNACK- Protein shake with nuts or yogurt/ rice cakes low fat cheese etc
DINNER MEAT/FISH with dark green leafy veg i.e. asparagus, spinach, Broccoli
PRE WORKOUT SNACKS ARE ½ A BANNANA & SUGARY DRINK & THE SAME STRAIGHT AFTER PLEASE.
THIS IS A TYPICAL PLAN so if you can mix & match and stick to it 90% you should feel more energy less fat more uncovered or extra muscle to .
SUPPLEMENTS
1CREATINE CELL VOLUMISER/STRENGTH POWDER FOR
2GLUTAMINE FOR IMUNITY/TO PREVENT YOU GOING CATABOLIC (EATING MUSCLE)
3GLUCOSAMINE FOR YOU JOINT HEALTH
4 PROTEIN SHAKES MUSCLE TISSUE DEVELOMENT.
5 SLEEP GET 8 HRS BECAUSE THIS IS WHEN THE BODY REPAIRS ITS SELF.
SUMMARY
So this is a six week plan mate so remember if you can stick to this 90% im sure you can get good result remember this should complement your existing routine or maybe your want this as your total routine for 4 weeks as I have said this is a great routine for tri-athletes ,boxers, anyone who enjoys extreme sports etc,
I am now officially killing the GQ magazine version of the Craig workout, since it is presented here in more detail than in mine (besides, I'm starting to lose track who I've already sent it to). The only thing mine would bring to the party anyway are photographs of the exercises, but they're pretty common moves you can look up on the Web.
Also, here is another workout, complete with diet and exercise log, right here:
I don't doubt the authenticity, I was just wondering where it came from. Does Simon send them upon request? I bought his 'Commando Workout' book (before the Daniel Craig craze sent the price through the roof) and this is very similar to the basic bodybuilding workout in there. It looks like it's been through an online translator a couple of times.
Look, I hope I'm not violating any rules here, but this bit is getting old. Frankly, it seems to be in your best interests (provided he's worked you over in some way) to see that information widely disseminated, since in some way you might be depriving him of income.
Besides, your commentary on his business practices may indicate I don't want to invest with him, but I'm pretty sure he knows his stuff about working out.
I have to concur with Macrossmaster. This is, afterall, a James Bond fan site and we all seem to agree that Waterson knows enough about fitness to raise the bar on Craig's fitness level. Specialops, your posting history doesn't portray you as much as a Bond fan as it does someone with a Simon Waterson defamation agenda. I'm sure there's a forum for such things, but I don't think this is it.
I personally don't believe that Daniel Craig will remain as over-built and bull-like as he is in Casino Royale, for subsequent Bond movies. CR is the journey of becoming Bond; he chews with his mouth open, doesn't know how to dress well, trusts a woman, etc. Craig is built like a bull because he is not yet refined at all, which is why he runs through the drywall like a bull in the scene where he chases the bomb maker. They wanted him overbuilt and lacking in refinement for CR. He lacks panther grace and smoothness, but it will come.
Incidentally, real SAS men are usually not built like Conan the Barbarian; they usually are fit, but not bulky. However, Daniel Craig's build in CR is supposed to be from his SAS past, I believe.
I am now officially killing the GQ magazine version of the Craig workout, since it is presented here in more detail than in mine (besides, I'm starting to lose track who I've already sent it to). The only thing mine would bring to the party anyway are photographs of the exercises, but they're pretty common moves you can look up on the Web.
Also, here is another workout, complete with diet and exercise log, right here:
please excuse the shameless self promotion, I've put this on a few forums but..
I have penned an article over at Bond Lifestyle (in the articles section) on this subject covering DC's training, the training spec ops groups are now using, an effective physique program as well as diet nutrition, recovery and the 'James Bond Diet'.
It's pretty long but full of info I hope you find it interesting - even useful!
As I say you'll find it in the articles section at Bond Lifestyle (just in case the link doesn't work)
Please do not resort to personal insults here or you may be shown the door. And before calling someone a moron you might want to remember that there should be a comma following the word "army;" otherwise, you're calling all SAS members "army morons." In short, keep it civil, OK?
Just came across this thread, and I am in the 5th week of 6 in the workout outlined by Simon Waterson. I've modified it slightly, but it is pretty much the same. The general philosophy is that by alternating weight and reps, one can achieve a balanced fitness level requiring strength, stamina, and endurance. Strength workouts are usually 4-5 reps with heavy weight, stamina workouts are usually 8-12 reps with moderately heavy weight, and endurance workouts are usually 15-20 reps with lighter weight. The diet recommendations are based on timing, and each individual must have adjustments based on calorie needs. I introduced an additional serving of complex carbs following workouts, because this prevents catabolism and contributes to lean mass gains.
I am eating just under my calorie needs, maybe a 200 calorie a day deficit. In five weeks, I have dropped from 11% to 9.5% body fat. My waist has decreased 1" in circumference. My shoulder circumference has increased by 1" and my chest as increased by .5" as have my arms. My calves are the same, my neck is the same, my thighs are the same. My weight has remained the same. If one reduces body fat and maintains the same weight, we can say there has also been a gain of lean mass. Also, keep in mind that at 5'7" and 149 lbs, small increments in measurements make much more of a difference than if I were 6' and 200 lbs.
Therefore, I am extremely pleased with this workout.
Finally, as with any workout program, it is best to change every 6 weeks after 2 weeks rest. Starting in September, I will go to an every two days workout that emphasizes lean mass gain, since it is easiest to achieve those kind of results when one is less than 10% body fat.
Comments
no more than 2 minutes for exercise each set. 30 seconds to a minute rest between
Plus would it not go against most personal trainers to give away their training programme secrets? Especially those that advice actors and others in the medial limelight? ?:)
Just to clarify, I paid for my program from Simon and the all then the motivation and the will power to get up every morning and do it all comes from you!!!!
Its no secret really, get up,workout eat like yo have some sense !!!:p
I guess it's time I came clean here.
Many moons ago, in reaction to a huge response from AJBers for the Daniel Craig workout published in the GQ-UK -- of which I became, pretty much by default, the prime distributor -- I remarked that all who requested the workout would be required to pose on AJB -- to be judged by the AJB Bond girls (Rose, Mrs. Galloway, Fish -- who I'm afraid is no longer with us -- Monique, etc ...).
I was only kidding.
But apparently, my humor is so subtle that many took me seriously and are now expecting a contest.
To which I say -- Fine. But a word to the wise. There are some concerns you should all be aware of. Not everyone is over 18 on this site, which isn't always evident from the high quality of the conversation, and which I tend to forget myself sometimes. And beefsteak photos, even with bathing suits, might be misconstrued by parents, etc .... the photos could also show up in places you don't want them showing up. I'm no computer wiz, but you all know photographs are easily grabbed. Not to mention that you'll all feel pretty silly being smoked by a 52-year-old Adonis.:))
I offer these things as food for thought
All that said - who's posting pics ?? I mean if DC can be all over the net in power blue trunks, why can't we ...lol ?
grayr6@newschoolers.com
if anyone would kindly email the GQ DC workout plan i'd greatly appreciate it ! I've currently been using Men's Health workout plans - for the past 5 months and have been quite happy with the results ; but i'd love a change up !
Please email me at:
Thanks again and Best Regards,
Billy
I too would like to know Daniel Craig's workout. Please email it to me at bish1@bellsouth.net
Thank You
Eh? What are you talking about? Obviously you've got an axe to grind, so I'm taking the bait. Do tell.
Add me to the mailing list when you recover. boxterguy2001@aol.com
Thanks
Many thanks
colinpickwick@aol.com
robbysuazo@gmail.com
Thanks a million!
i think nobody on this forum would search for simon waterson's workout, so i did it for you. here is the simon waterson workout, send the cheques to March of Dimes:
DANIEL CRAIG WORKOUT
AS DEVISED BY SIMON WATERSON
PHYLOSOPHY
Training hard, concentration & consistency is the key to any programme this is not for the faint hearted I don’t beleave in beating around the bush so straight in hard & shocking the body into a reaction ,
You have to truly beleave that a programme does work so through yourself into this programme 100% please I don’t do things bye half this is what you asked for so don’t waste your money or my time.
Training at this level is intense & fast acting but remember how the body work as much as you train hard you also need to know that you have to rest , refuel & therefore rebuild so sleep, food,rest,& the right balance is imperative
OUTLINE WHAT THE TRAINING WILL DO.
The Training programme is an all over body workout comprising of large compound exercises that will raise the heart rate but add lean muscle tissue it can be used at any level beginner to pro athlete but most importantly it will complement your own workout plan & sport , strength , stamina & cardio capacity will improve , posture , sleep, digestion will become better training easier. Etc etc .
RECORDING YOUR RESULTS,
Buy please a little black workout book to record your results it’s the best way to keep your consistency & training on track & keep those strength & stamina gains going up,
I also think investing in a good heart rate monitor is a great way mate to monitor your recovery rate HR Should return to normal (i.e. pre workout heart rate ) within around 3-5 mins post workout .
THE PROGRAMME SETS REPS & INTENSITY
4 SETS 1 WARM UP/FORM SET +3 REAL SETS.
15 REPS FOR EACH SET IN PERFECT FORM.
GOING FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME TO KEEP THE HEART RATE HIGH WILL HELP WITH THE CARDIO CAPACITY SIDE OF THINGS.
6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.
FOR EXAMPLE
WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.
This is why its so important to record your results & monitor your progress .
EXERCISES
1 CLEAN & JERK / OLYMPIC LIFTS (SHOULDERS)
FORM start with heals on the ground, use a 6ft bar bell ,grip just over shoulder width apart, chest high ,look in the mirror 3 point move thighs, flip to chest,push over head.
TIPS use a little spring in the knees to complete the move.
Use overhand grip please.
Use same technique in the downward phase and the power phase.
2 SQUATS (LEGS)
FORM Feet shoulder width apart, chest high , barbell resting on the back of your shoulders ,arms only supporting, the bar .
TIPS Ensure you go down to 90 degrees
Push always through the heals & don’t lock out .
3 BENCH PRESS (CHEST/TRI,S) followed bye PRESS-UPS in-between each set ON THE BENCH.
FORM lye on a flat bench , grip is just over shoulder width apart lower the bar to the chest then breathing out return to the start position without locking out .
TIPS a count of 3 seconds down as well as 3 seconds up,
4 PULL UPS /CHIN UPS
FORM Start with a wide overhand grip look in the direction you are going in ensure your chin goes all the way over the bar, lower yourself down slowly to the bottom then start again.
TIPS if this is two difficult then try to use the pull up machine that will aid you .
Please ensure you always complete 15 reps start on a free bar end on the aided machine.
FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS
5 DIPS
FORM Ensure that when your on the bar you cross your legs at the back end your elbows go to 90 DEGREES
AS WITH PULL UPS DO AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE
(USUALY CALLED GRAVATRON)
6 BI-CEP CURLS
FORM Good old fashioned bi-ceps but effective, keep your elbows locked in & always do the full range of movement please.
TIPS Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.
7 LATERAL ROTATION
FORM Ensure your arms are at 90 degrees out in front of you with your elbows locked into your side ,push the moderate sized weights away from each other squeezing the shoulder blades together return to start & repeat.
AB ROUTINE 3 POSITION ABS
1 CRUNCHES - Normal everyday crunches knees bent slide your hands to the top and repeat.
2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .
3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.
ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set.
TIP Remember that abs are all one muscle you train one you train them all , but don’t over train them ,
CARDIO
END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,
FREQUENCY
This circuit is designed to be done 3-4 times a week i.e. every other day using the day off as sport specific or alternative exercise, you may wish to drop a day and add something of your own i.e. cardio.
TIME
You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .
NUTRITION GUIDE
PHYLOSOPHY - remember food is fuel that will allow you to train hard , I generally use rules not facts because your life changes from day to day & there is no point in stressing over food as there is always a resolution ,
RULES
1 NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)
2 NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)
3 2LTRS OF WATER A DAY
4 2 PIECES OF FRUIT A DAY
5 VEGTABLES EVERDAY
6 ALCOHOL ONLY ON FRIDAY & SATURDAY PLEASE.
7 EAT 3 MAIN MEAL + 2 SNACKS
8 HAVE A PRE & POST WORKOUT ENERGY SNACK
9 ALWAYS TRY TO EAT AT THE TABLE TO AID DIGESTION.
10 TAKE YOUR SUPPLEMENTS.
TYPICAL DAY
BREAKFAST porridge with ½ a pink grapefruit or 2 poached eggs of brown bread (no butter)
SNACK -Protein shake with some nuts or fruit/nuts & raisons
LUNCH- MEAT/FISH with salad & small amount brown rice /or baked potatoes
SNACK- Protein shake with nuts or yogurt/ rice cakes low fat cheese etc
DINNER MEAT/FISH with dark green leafy veg i.e. asparagus, spinach, Broccoli
PRE WORKOUT SNACKS ARE ½ A BANNANA & SUGARY DRINK & THE SAME STRAIGHT AFTER PLEASE.
THIS IS A TYPICAL PLAN so if you can mix & match and stick to it 90% you should feel more energy less fat more uncovered or extra muscle to .
SUPPLEMENTS
1CREATINE CELL VOLUMISER/STRENGTH POWDER FOR
2GLUTAMINE FOR IMUNITY/TO PREVENT YOU GOING CATABOLIC (EATING MUSCLE)
3GLUCOSAMINE FOR YOU JOINT HEALTH
4 PROTEIN SHAKES MUSCLE TISSUE DEVELOMENT.
5 SLEEP GET 8 HRS BECAUSE THIS IS WHEN THE BODY REPAIRS ITS SELF.
SUMMARY
So this is a six week plan mate so remember if you can stick to this 90% im sure you can get good result remember this should complement your existing routine or maybe your want this as your total routine for 4 weeks as I have said this is a great routine for tri-athletes ,boxers, anyone who enjoys extreme sports etc,
GOODLUCK SIMON WATERSON .
Also, here is another workout, complete with diet and exercise log, right here:
http://www.mansized.co.uk/answers/answer.phtml/id135/page1
Good luck all.
Besides, your commentary on his business practices may indicate I don't want to invest with him, but I'm pretty sure he knows his stuff about working out.
Incidentally, real SAS men are usually not built like Conan the Barbarian; they usually are fit, but not bulky. However, Daniel Craig's build in CR is supposed to be from his SAS past, I believe.
This is great workout, together with good diet results are amazing
please excuse the shameless self promotion, I've put this on a few forums but..
I have penned an article over at Bond Lifestyle (in the articles section) on this subject covering DC's training, the training spec ops groups are now using, an effective physique program as well as diet nutrition, recovery and the 'James Bond Diet'.
It's pretty long but full of info I hope you find it interesting - even useful!
As I say you'll find it in the articles section at Bond Lifestyle (just in case the link doesn't work)
http://www.jamesbondlifestyle.com/index_articles.php?m=articles&g=art080502
Please do not resort to personal insults here or you may be shown the door. And before calling someone a moron you might want to remember that there should be a comma following the word "army;" otherwise, you're calling all SAS members "army morons." In short, keep it civil, OK?
I am eating just under my calorie needs, maybe a 200 calorie a day deficit. In five weeks, I have dropped from 11% to 9.5% body fat. My waist has decreased 1" in circumference. My shoulder circumference has increased by 1" and my chest as increased by .5" as have my arms. My calves are the same, my neck is the same, my thighs are the same. My weight has remained the same. If one reduces body fat and maintains the same weight, we can say there has also been a gain of lean mass. Also, keep in mind that at 5'7" and 149 lbs, small increments in measurements make much more of a difference than if I were 6' and 200 lbs.
Therefore, I am extremely pleased with this workout.
Finally, as with any workout program, it is best to change every 6 weeks after 2 weeks rest. Starting in September, I will go to an every two days workout that emphasizes lean mass gain, since it is easiest to achieve those kind of results when one is less than 10% body fat.