Just to echo what a few have said before : it really is true that a body is made in the kitchen and not in the gym. I'm yet to see anyone who has out-trained a bad diet.
Best of luck to whoever is starting the journey btw.
I would absolutely disagree with this.
Several of the trainers that I work with have incredibly bad diets; lots of McDonalds, junk food and takeout, not enough veggies, high fat. Yet they're in incredible shape and have six pack abs. Why is that? Because the training that they do is so calorie intensive that they can get away with it. Now, would this work for someone who just sits on the couch all day? Of course not. Someone who goes to the gym once or twice a week? No. But depending on how hard you work out you can absolutely out-train a bad diet.
Now, the other part of it is that a body is not made in the kitchen because there is no food that you can eat that will spontaneously generate muscle. The only way to build muscle is through specific types of exercise.
Now, the way that you eat can greatly affect how easy it is to gain muscle through exercise, and how much fat your body will put on. So diet is part of the equation, but only part. Unless your ONLY goal is to lose fat tissue and don't want to gain any muscle at all, increase your fitness level, or stamina. Then a calorie-restricted diet can work. But only if you follow it exactly, which most people don't do. So rather than measure to the gram the food you eat, changing the bioavailability of protein, the glycemic rating of carbs, and the ratios between them to metabolize the food better usually has far greater success.
This is why so many people have challenges getting into better shape; you hear something like "bodies are made in the kitchen" and it SOUNDS like it makes sense. Many years ago I would have believed it to. But once you understand the science behind it then it's a whole different (and more effective!) story...
Just to echo what a few have said before : it really is true that a body is made in the kitchen and not in the gym. I'm yet to see anyone who has out-trained a bad diet.
Best of luck to whoever is starting the journey btw.
I would absolutely disagree with this.
Several of the trainers that I work with have incredibly bad diets; lots of McDonalds, junk food and takeout, not enough veggies, high fat. Yet they're in incredible shape and have six pack abs. Why is that? Because the training that they do is so calorie intensive that they can get away with it. Now, would this work for someone who just sits on the couch all day? Of course not. Someone who goes to the gym once or twice a week? No. But depending on how hard you work out you can absolutely out-train a bad diet.
Now, the other part of it is that a body is not made in the kitchen because there is no food that you can eat that will spontaneously generate muscle. The only way to build muscle is through specific types of exercise.
Now, the way that you eat can greatly affect how easy it is to gain muscle through exercise, and how much fat your body will put on. So diet is part of the equation, but only part. Unless your ONLY goal is to lose fat tissue and don't want to gain any muscle at all, increase your fitness level, or stamina. Then a calorie-restricted diet can work. But only if you follow it exactly, which most people don't do. So rather than measure to the gram the food you eat, changing the bioavailability of protein, the glycemic rating of carbs, and the ratios between them to metabolize the food better usually has far greater success.
This is why so many people have challenges getting into better shape; you hear something like "bodies are made in the kitchen" and it SOUNDS like it makes sense. Many years ago I would have believed it to. But once you understand the science behind it then it's a whole different (and more effective!) story...
I was thinking the same thing. Logical fallacies are evil things. When it comes down to it, you need to know how much you're putting in versus how much you actually need. When I hear the "bodies are built in the kitchen" mantra, I think about Michael Phelps' diet from 2008. Leading up to the Olympics, he ate like a machine, but he looked very lean.
Just to echo what a few have said before : it really is true that a body is made in the kitchen and not in the gym. I'm yet to see anyone who has out-trained a bad diet.
Best of luck to whoever is starting the journey btw.
I would absolutely disagree with this.
Several of the trainers that I work with have incredibly bad diets; lots of McDonalds, junk food and takeout, not enough veggies, high fat. Yet they're in incredible shape and have six pack abs. Why is that? Because the training that they do is so calorie intensive that they can get away with it. Now, would this work for someone who just sits on the couch all day? Of course not. Someone who goes to the gym once or twice a week? No. But depending on how hard you work out you can absolutely out-train a bad diet.
Now, the other part of it is that a body is not made in the kitchen because there is no food that you can eat that will spontaneously generate muscle. The only way to build muscle is through specific types of exercise.
Now, the way that you eat can greatly affect how easy it is to gain muscle through exercise, and how much fat your body will put on. So diet is part of the equation, but only part. Unless your ONLY goal is to lose fat tissue and don't want to gain any muscle at all, increase your fitness level, or stamina. Then a calorie-restricted diet can work. But only if you follow it exactly, which most people don't do. So rather than measure to the gram the food you eat, changing the bioavailability of protein, the glycemic rating of carbs, and the ratios between them to metabolize the food better usually has far greater success.
This is why so many people have challenges getting into better shape; you hear something like "bodies are made in the kitchen" and it SOUNDS like it makes sense. Many years ago I would have believed it to. But once you understand the science behind it then it's a whole different (and more effective!) story...
Oh ok guys thanks for the tips. I guess my problem is that I'm trying to do both weight loss and muscle gain. Perhaps I should concentrate on weight loss first and then target the muscles in a few months?
It's a common myth that you can't do both at the same time but that's untrue. I've see many people who were able to lose fat tissue (which is different than weight loss) at the same time as building muscle.
However, proper programming or periodization for someone who wants to achieve both is to work on muscle development first and then fat loss after the muscle mass has increased. You will still be losing fat in the muscle building phase and you will still get stronger in the fat loss phase. But you will do the *type* of exercises better suited to each at different times so you concentrate more fully on the specific goal.
Every extra pound of muscle that you gain will burn an extra 50 calories of fat a day - that's just the increase in metabolic rate from having the muscle on your body. So even a modest increase in muscle of 5 pounds (which physically takes up very little space; you won't look like Schwartzenegger) will burn an extra 1750 calories every week from what you do now. That's a half a pound of fat every week from increased metabolism. And of course that's not counting what you DO with that muscle - exercise will burn even more. And of course proper eating is just as important as strength training.
I'm not saying that by simply eating well you will automatically qualify for having good lean muscle. Of course a good workout routine is important to the equation.
However, the whole 'just burn more calories than you eat' bro-science philosophy that is banded around is the wrong way to look at fat loss / means to build a good body. Yes some will argue that a calorie is a calorie regardless of where it comes from, but this is absolute bull IMO – 100 calories from say a run of the mill breakfast cereal is not the same as 100 calories from eggs or steak. That is why I'd aim to focus on quality foods that provide the three macro nutrients: proteins, fats and carbohydrates. Quality protein should come first, then the essential fats and then carbohydrates – which should probably register as a distant third - particularly if fat loss is the goal.
I'm by no means an expert in this & will gladly listen to other more knowledgeable opinions, however experience to date has certainly lead me to the conclusion that a good & clean diet is more than a small cog in the wheel. Of course weight training is required to build muscle - that goes without saying. However the way you feed your body gives you the bricks & mortar to the building phase. Yes I'm sure there are pro athletes who spend significant parts of the day training that can eat crap & can get away with it, however I can't believe that this type of diet forms the cornerstone of their day to day nutrition plan. I can't see many 'normal' gym-goers being able to train to the level, time or intensity that would enable them to follow suit with this type of eating.
By all means go with what you know & have seen, but I think that I'm going to stick to the methods that my colleagues 'in the game' have shown me & I've had my own successes with.
I acknowledge that some people get away with horrible diets while remaining in good shape. However, there are several caveats:
1. Genetics matter. Some people are fortunate enough to have very efficient bodies with high metabolism. These people are the exception, not the rule.
2. Age matters. Even a great metabolism will start to slow down as you get older.
3. What full-time fitness professionals and Olympic athletes such as Michael Phelps do isn’t really relevant to regular people. They do what they do full-time, and are among those who are genetically gifted. The rest of us have jobs and lives and such.
4. Being healthy is more important than being fit. Eating a crap diet will eventually catch up with you: diabetes, clogged arteries, heart disease, etc.
—Le Samourai
A Gent in Training.... A blog about my continuing efforts to be improve myself, be a better person, and lead a good life. It incorporates such far flung topics as fitness, self defense, music, style, food and drink, and personal philosophy. Agent In Training
Warning: Some tooting my own horn, self-promotion, and links ahead.
First, the horn tooting. I’m a Certified Natural Trainer II, and received my certification from Jon Hinds at Monkey Bar Gym. I am also an instructor in both Burton Richardson’s JKDU/MMA for Street Self Defense as well as Battlefield Kali, and a third-degree blue belt in Brazilian Jiu-Jitsu.
My approach to fitness is heavily influenced by my martial arts training. I workout first and foremost to be a fitter, better fighter. I don’t bother with standard bodybuilding stuff, as it doesn’t really help me. With all due respect to Daniel Craig, I care less about looking like I could kill someone with my shirt off; I care about being able to kill someone with my shirt off. In fact, I haven’t set food in a gym since 2006. I rely on bodyweight moves (especially chin-ups), kettlbell exercises (primarily swings, clean and presses, and clean and jerks), plus sprints, shadowboxing, burpees, and jumping rope. These are far more helpful to me than things like bicep curls and bench presses.
Many thanks for sharing this, a lot of what you say (here and in your blog) makes an awful lot of sense. What I will have to check for myself, though, is if you can really achieve the same results without the gym equipment.
3. What full-time fitness professionals and Olympic athletes such as Michael Phelps do isn’t really relevant to regular people. They do what they do full-time, and are among those who are genetically gifted. The rest of us have jobs and lives and such.
So, what you said is that Olympians work hard enough to use the calories that they put in. That's exactly my point. The concept of calories in vs calories out is relevant regardless of how active (or inactive) you are. If you're not going to workout like an Olympian, then don't eat the quantities that they do. The reason for why "bodies are built in the kitchen" is because most people over-eat without knowing it, so they have to put more effort into controlling the amount that goes in.
I agree with the last point though. Being healthy is more important than looking fit, but that wasn't the argument that I original responded to.
he is leaner than casino, but still fairly big though, big enough to not fit in an M of the Barbour )
I think he was also pumped up in the Casino Swim scene (actually after doing 20 lengths in the swimming pool my muscles get very pumped up) hence I think it's misleading how big he was / looked in CR
Warning: Some tooting my own horn, self-promotion, and links ahead.
First, the horn tooting. I’m a Certified Natural Trainer II, and received my certification from Jon Hinds at Monkey Bar Gym. I am also an instructor in both Burton Richardson’s JKDU/MMA for Street Self Defense as well as Battlefield Kali, and a third-degree blue belt in Brazilian Jiu-Jitsu.
My approach to fitness is heavily influenced by my martial arts training. I workout first and foremost to be a fitter, better fighter. I don’t bother with standard bodybuilding stuff, as it doesn’t really help me. With all due respect to Daniel Craig, I care less about looking like I could kill someone with my shirt off; I care about being able to kill someone with my shirt off. In fact, I haven’t set food in a gym since 2006. I rely on bodyweight moves (especially chin-ups), kettlbell exercises (primarily swings, clean and presses, and clean and jerks), plus sprints, shadowboxing, burpees, and jumping rope. These are far more helpful to me than things like bicep curls and bench presses.
Being a former linebacker (32 inch waist 220 lbs. 15 years ago) and present ju-jutsuka (koryu) with a great appetite for pasta, beer and steak. 39 yo, 6,3" and 230lbs, mostly flabby, you know with what is sometimes known as the "Hakama-Hara" (38 inch w), you do give me a quantum of solace and have renewed my hope, that despite my age I too will some day fit into my old keiko-gi.
"I mean, she almost kills bond...with her ass."
-Mr Arlington Beech
he is leaner than casino, but still fairly big though, big enough to not fit in an M of the Barbour )
I think he was also pumped up in the Casino Swim scene (actually after doing 20 lengths in the swimming pool my muscles get very pumped up) hence I think it's misleading how big he was / looked in CR
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
he is leaner than casino, but still fairly big though, big enough to not fit in an M of the Barbour )
I think he was also pumped up in the Casino Swim scene (actually after doing 20 lengths in the swimming pool my muscles get very pumped up) hence I think it's misleading how big he was / looked in CR
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
I think the thing that makes his physique stand out are his shoulders. But if you noticed in CR his stomach isnt as toned or flat as it is in QOS or SF and kinda oddly protrudes.
I think the thing that makes his physique stand out are his shoulders. But if you noticed in CR his stomach isnt as toned or flat as it is in QOS or SF and kinda oddly protrudes.
Shoulders are a tricky things for some guys to work...a lot of guys involve the front of the shoulder too much, and many guys cheat too much using momentum to move the weight. Either they generate force with the legs or they do a slight swing of the torso to get the weights moving. Either way, the shoulder works less which means it grows less.
Working the lateral deltoid properly gives that great definition to the separation of the shoulder and arm, and good form is crucial. Two exercises that I've had success with in the past are:
1) Cable lateral extensions. This is a good way to really get the blood pumping into the muscles with a light weight. Cables are a very useful tool in any gym as there will be a significantly greater range of motion than with a free weight, which is limited by gravity. Stand in the middle of a cable cross-over machine and with the handles set at the lowest position grab the left handle with your right hand and vice versa. Lift the handles across your body until the hands are level with your shoulders and feel that pump! I would often use a very light weight and do this as my final shoulder exercise.
2) Partial lateral raise (also known as "over-weighted" lateral raise). This is for advanced users as it can place a lot of stress on the shoulder joint, so people shouldn't try this unless their form and technique is perfect. Based on the "all or nothing" principle of muscle contraction, this is a great way of blowing past plateaus. select dumbbells double the normal weight (or more) that you would usually use for lateral raise. Because of the heavy weight you'll only get a partial range of motion (hence the name). But your muscles will really work hard in that small ROM so it's a great way to stimulate the delts in a different way. as I said, don't do this unless your form is perfect or you risk injury to the shoulder.
Speaking of form, here's an example of what *not* to do. Watch the way this woman generates force with her legs by pushing up, and also by raising her back. A lot of people cheat this way so they can lift a heavier weight and it does have its place for advanced users. But most people should just concentrate on strict form IMHO at least in the beginning:
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
Most of the fitness cover models go through a routine pre-shoot to get the blood pumping & in order to look in peak condition. As an aside, I remember flicking through tv & they had 50 Cent 'warming up' pre-concert. He's in good nick anyway, but he went through quite a routine of press ups, dips etc so as to look pumped when he went on stage. Like has been said, this type of 'trick' can't half change the visual of a person from the norm of say a couple hours previous.
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
This sounds really silly, but when I was younger I was always upset about how my clothes never looked good enough when I went out on a date. I wanted so much to look perfect, but after sitting down in my car my clothes had wrinkles, the shirt was pulled out of my pants a bit, etc. Then when I worked on a couple of films I saw how the wardrobe department was always making adjustments to the actors' outfits between takes so they looked perfect. D'oh! It seems so obvious now that I was trying to attain a look that was impossible in the real world...yet I totally fell for the "image" of TV and movie stars when I was a teen.
HOWEVER it's still possible to look much better than average in clothes that are well made and fit you properly, just as it's possible to look in fantastic shape with good eating guidelines and a good workout plan. Will you look like a cover model all the time? No. But you can still look incredible.
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
This sounds really silly, but when I was younger I was always upset about how my clothes never looked good enough when I went out on a date. I wanted so much to look perfect, but after sitting down in my car my clothes had wrinkles, the shirt was pulled out of my pants a bit, etc. Then when I worked on a couple of films I saw how the wardrobe department was always making adjustments to the actors' outfits between takes so they looked perfect. D'oh! It seems so obvious now that I was trying to attain a look that was impossible in the real world...yet I totally fell for the "image" of TV and movie stars when I was a teen.
HOWEVER it's still possible to look much better than average in clothes that are well made and fit you properly, just as it's possible to look in fantastic shape with good eating guidelines and a good workout plan. Will you look like a cover model all the time? No. But you can still look incredible.
In the summer did you attempt to never sweat, as Roger Moore achieved in India in Octopussy?
I know supplements can be a tricky subject, but this is the protein I take along with my pre-workout mix....
What are the makes of these please David? Don't recognise the packaging, so wondering if they're US brands. How do you rate them?
Not currently using a pre-workout supplement ... strong black coffee is the weapon of choice at present, although thinking of investing in one that has been recommended to me (Cobra Curse). For post workout I'm using Reflex Peptide Fusion, along with glutamine. Have got on better with this than a lot of other protein powders. During my workout I try to get some BCAAs down me. Find it helps to keep going, even though they taste like filth.
These are both from the Nutrishop which is a USA based chain. The protein is amazing and the vaso pre is a good one as well. My workouts are going well Nd just introduced a new core regiment that's kicking my butt.
I know supplements can be a tricky subject, but this is the protein I take along with my pre-workout mix....
Glad to see your getting good results from your pre workout supplement, I've been using Hyper FX by BSN and like it a lot but I think I'm gonna stay away from pre workout supplements for awhile as they can cause your face to bloat, itch, and turn red and they can also cause sleeplessness and fatigue.
I stick to muscle milk (cookies and cream flavor) the lean version. I take 2 scoops 30 min before my workout and mix with almond milk. My workouts consist of a circuit regime and focused muscle sets. Ex:
M, W, F
*chest (butterflies) 4x20
( pushups) 4x30
(Bench) 4x10-15 [depending on weight]
*back (reverse pec-dec flies) 4x15-20
(Lat pull downs) 4x20
( Bent over rows w/ Barbell) 4x20
T,Th
Circuit workout (this is a killer and I always drink tons of water before,during, and after bc it really leaves you exhausted.
Keep in mind I do 3 sets of these and that's all you need really unless you want to keep going... I also use a barbell with weight that I am comfortable with and have mastered using. I don't really go for the big weights bc I am comfortable with my size (sometimes ;-)
Pushups 30 reps
Squats-to-shoulder head extensions 10 reps
Jump squats 10reps
Lungs 10 reps
Bent over back rows 10reps
Upright rows 10reps
Shoulder press 10 reps
Barbell curls 10 reps
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
In a tv interview with graham norton, DC said that they film a majority of the "body" shots at the beginning of the shoot when he is biggest, after months of gym prep for the movie. During the shoot because of the long hours etc he just does some work to maintain the fitness.
So you're right when you say DC doesn't look like that all the time!
Had a good workout today but had to shake my head at the "trainer" helping two young girls (I don't know what it's like elsewhere, but in Canada you can attend a weekend seminar and suddenly you're a "certified" trainer). He obviously wanted to hit on the one girl so he ingratiated himself by "correcting" her lat pulldowns - and in the process made her technique worse! Now her back exercise is a jerky, could-strain-her-shoulders bicep exercise.
I see this kind of stuff all the time, here's a small sampling of what I've seen over the years:
Had a good workout today but had to shake my head at the "trainer" helping two young girls (I don't know what it's like elsewhere, but in Canada you can attend a weekend seminar and suddenly you're a "certified" trainer). He obviously wanted to hit on the one girl so he ingratiated himself by "correcting" her lat pulldowns - and in the process made her technique worse! Now her back exercise is a jerky, could-strain-her-shoulders bicep exercise.
I see this kind of stuff all the time, here's a small sampling of what I've seen over the years:
I don't have a set regime of what I do, but loosely this is what I do every week:
6 gym sessions of 90 minutes in duration, normally consists of:
3 x per week circuits for 30 mins (normally do 6 sets of: 10 pushups, 10 situps, 20 step-ups, 10 dips, 10 bicep presses (12kg), 10 squats and 3 laps of the studio with 6 sprints.
I usually do all body areas via the weights randomly through the week, with a mixture of free-weights and machines. I'm benching 50kg at the moment, started 2012 at a mere 20kg.
Always try to achieve at least 45 minutes to 1 hour of cardio (either 45 minutes of the xtrainer or less with time on the running machine.)
I like to start all my sessions with a quick 2 or 3k on the treadmill with few stops and plenty of sprints.
I also dance twice a week (mostly latin), do yoga for 45 mins every other week and try (when I have a partner) to box.
Every other month I try where possible (as it's winter here) to do a competitive 5 or 10k. I'm doing a cross-country 5k next month.
I vary everything I do every week as the body quickly gets used to regular gym patterns.
My iPod is constantly playing Bond soundtracks )
Supplements wise I take only milk protein shakes, usually one a day sipping during gym sessions and then the balance on completion. Sometimes I have the odd protein bar.
Diet wise I eat mostly white meat, fish, limit red meat, vegetables, wholemeal carbs and fruit. Other than the shakes I limit dairy and cut-out white carbs altogether. I have no carbs after 4pm whatsoever.
I don't smoke, drink or take drugs.
I also aim to not drink anything with calories or anything labelled 'diet' that might contain aspartame, such as diet coke etc. I mostly have diluted fruit squash, tea (green and black, sometimes with a dash of milk), vitamin water and basic mineral or tap water.
I feel that although I have a bit of fat mass to loose around my abs area that I am kinda always just half a step ahead of DC as accordingly he smokes and drinks!
I know it sounds a lot but I am on a mission and whenever I set myself goals I always stick to them, this is from the guy that in 2010 tipped the scales at over 300lbs with no muscle mass whatsoever!
I don't have a set regime of what I do, but loosely this is what I do every week:
6 gym sessions of 90 minutes in duration, normally consists of:
3 x per week circuits for 30 mins (normally do 6 sets of: 10 pushups, 10 situps, 20 step-ups, 10 dips, 10 bicep presses (12kg), 10 squats and 3 laps of the studio with 6 sprints.
I usually do all body areas via the weights randomly through the week, with a mixture of free-weights and machines. I'm benching 50kg at the moment, started 2012 at a mere 20kg.
Always try to achieve at least 45 minutes to 1 hour of cardio (either 45 minutes of the xtrainer or less with time on the running machine.)
I like to start all my sessions with a quick 2 or 3k on the treadmill with few stops and plenty of sprints.
I also dance twice a week (mostly latin), do yoga for 45 mins every other week and try (when I have a partner) to box.
Every other month I try where possible (as it's winter here) to do a competitive 5 or 10k. I'm doing a cross-country 5k next month.
I vary everything I do every week as the body quickly gets used to regular gym patterns.
My iPod is constantly playing Bond soundtracks )
Supplements wise I take only milk protein shakes, usually one a day sipping during gym sessions and then the balance on completion. Sometimes I have the odd protein bar.
Diet wise I eat mostly white meat, fish, limit red meat, vegetables, wholemeal carbs and fruit. Other than the shakes I limit dairy and cut-out white carbs altogether. I have no carbs after 4pm whatsoever.
I don't smoke, drink or take drugs.
I also aim to not drink anything with calories or anything labelled 'diet' that might contain aspartame, such as diet coke etc. I mostly have diluted fruit squash, tea (green and black, sometimes with a dash of milk), vitamin water and basic mineral or tap water.
I feel that although I have a bit of fat mass to loose around my abs area that I am kinda always just half a step ahead of DC as accordingly he smokes and drinks!
I know it sounds a lot but I am on a mission and whenever I set myself goals I always stick to them, this is from the guy that in 2010 tipped the scales at over 300lbs with no muscle mass whatsoever!
Do you have any before/after pics that you would be willing to share?
I don't have a set regime of what I do, but loosely this is what I do every week:
6 gym sessions of 90 minutes in duration, normally consists of:
3 x per week circuits for 30 mins (normally do 6 sets of: 10 pushups, 10 situps, 20 step-ups, 10 dips, 10 bicep presses (12kg), 10 squats and 3 laps of the studio with 6 sprints.
I usually do all body areas via the weights randomly through the week, with a mixture of free-weights and machines. I'm benching 50kg at the moment, started 2012 at a mere 20kg.
Always try to achieve at least 45 minutes to 1 hour of cardio (either 45 minutes of the xtrainer or less with time on the running machine.)
I like to start all my sessions with a quick 2 or 3k on the treadmill with few stops and plenty of sprints.
I also dance twice a week (mostly latin), do yoga for 45 mins every other week and try (when I have a partner) to box.
Every other month I try where possible (as it's winter here) to do a competitive 5 or 10k. I'm doing a cross-country 5k next month.
I vary everything I do every week as the body quickly gets used to regular gym patterns.
My iPod is constantly playing Bond soundtracks )
Supplements wise I take only milk protein shakes, usually one a day sipping during gym sessions and then the balance on completion. Sometimes I have the odd protein bar.
Diet wise I eat mostly white meat, fish, limit red meat, vegetables, wholemeal carbs and fruit. Other than the shakes I limit dairy and cut-out white carbs altogether. I have no carbs after 4pm whatsoever.
I don't smoke, drink or take drugs.
I also aim to not drink anything with calories or anything labelled 'diet' that might contain aspartame, such as diet coke etc. I mostly have diluted fruit squash, tea (green and black, sometimes with a dash of milk), vitamin water and basic mineral or tap water.
I feel that although I have a bit of fat mass to loose around my abs area that I am kinda always just half a step ahead of DC as accordingly he smokes and drinks!
I know it sounds a lot but I am on a mission and whenever I set myself goals I always stick to them, this is from the guy that in 2010 tipped the scales at over 300lbs with no muscle mass whatsoever!
Awesome work! I can see that you're very dedicated by just how much time and effort that you put in to this...great results!
Comments
I would absolutely disagree with this.
Several of the trainers that I work with have incredibly bad diets; lots of McDonalds, junk food and takeout, not enough veggies, high fat. Yet they're in incredible shape and have six pack abs. Why is that? Because the training that they do is so calorie intensive that they can get away with it. Now, would this work for someone who just sits on the couch all day? Of course not. Someone who goes to the gym once or twice a week? No. But depending on how hard you work out you can absolutely out-train a bad diet.
Now, the other part of it is that a body is not made in the kitchen because there is no food that you can eat that will spontaneously generate muscle. The only way to build muscle is through specific types of exercise.
Now, the way that you eat can greatly affect how easy it is to gain muscle through exercise, and how much fat your body will put on. So diet is part of the equation, but only part. Unless your ONLY goal is to lose fat tissue and don't want to gain any muscle at all, increase your fitness level, or stamina. Then a calorie-restricted diet can work. But only if you follow it exactly, which most people don't do. So rather than measure to the gram the food you eat, changing the bioavailability of protein, the glycemic rating of carbs, and the ratios between them to metabolize the food better usually has far greater success.
This is why so many people have challenges getting into better shape; you hear something like "bodies are made in the kitchen" and it SOUNDS like it makes sense. Many years ago I would have believed it to. But once you understand the science behind it then it's a whole different (and more effective!) story...
I was thinking the same thing. Logical fallacies are evil things. When it comes down to it, you need to know how much you're putting in versus how much you actually need. When I hear the "bodies are built in the kitchen" mantra, I think about Michael Phelps' diet from 2008. Leading up to the Olympics, he ate like a machine, but he looked very lean.
I'm not saying that by simply eating well you will automatically qualify for having good lean muscle. Of course a good workout routine is important to the equation.
However, the whole 'just burn more calories than you eat' bro-science philosophy that is banded around is the wrong way to look at fat loss / means to build a good body. Yes some will argue that a calorie is a calorie regardless of where it comes from, but this is absolute bull IMO – 100 calories from say a run of the mill breakfast cereal is not the same as 100 calories from eggs or steak. That is why I'd aim to focus on quality foods that provide the three macro nutrients: proteins, fats and carbohydrates. Quality protein should come first, then the essential fats and then carbohydrates – which should probably register as a distant third - particularly if fat loss is the goal.
I'm by no means an expert in this & will gladly listen to other more knowledgeable opinions, however experience to date has certainly lead me to the conclusion that a good & clean diet is more than a small cog in the wheel. Of course weight training is required to build muscle - that goes without saying. However the way you feed your body gives you the bricks & mortar to the building phase. Yes I'm sure there are pro athletes who spend significant parts of the day training that can eat crap & can get away with it, however I can't believe that this type of diet forms the cornerstone of their day to day nutrition plan. I can't see many 'normal' gym-goers being able to train to the level, time or intensity that would enable them to follow suit with this type of eating.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/920/Eleven_Nutrition_Tips_for_a_Better_Workout.aspx
By all means go with what you know & have seen, but I think that I'm going to stick to the methods that my colleagues 'in the game' have shown me & I've had my own successes with.
1. Genetics matter. Some people are fortunate enough to have very efficient bodies with high metabolism. These people are the exception, not the rule.
2. Age matters. Even a great metabolism will start to slow down as you get older.
3. What full-time fitness professionals and Olympic athletes such as Michael Phelps do isn’t really relevant to regular people. They do what they do full-time, and are among those who are genetically gifted. The rest of us have jobs and lives and such.
4. Being healthy is more important than being fit. Eating a crap diet will eventually catch up with you: diabetes, clogged arteries, heart disease, etc.
A Gent in Training.... A blog about my continuing efforts to be improve myself, be a better person, and lead a good life. It incorporates such far flung topics as fitness, self defense, music, style, food and drink, and personal philosophy.
Agent In Training
Many thanks for sharing this, a lot of what you say (here and in your blog) makes an awful lot of sense. What I will have to check for myself, though, is if you can really achieve the same results without the gym equipment.
he is leaner than casino, but still fairly big though, big enough to not fit in an M of the Barbour
So, what you said is that Olympians work hard enough to use the calories that they put in. That's exactly my point. The concept of calories in vs calories out is relevant regardless of how active (or inactive) you are. If you're not going to workout like an Olympian, then don't eat the quantities that they do. The reason for why "bodies are built in the kitchen" is because most people over-eat without knowing it, so they have to put more effort into controlling the amount that goes in.
I agree with the last point though. Being healthy is more important than looking fit, but that wasn't the argument that I original responded to.
I think he was also pumped up in the Casino Swim scene (actually after doing 20 lengths in the swimming pool my muscles get very pumped up) hence I think it's misleading how big he was / looked in CR
Holy Guacamole! Great work!
Being a former linebacker (32 inch waist 220 lbs. 15 years ago) and present ju-jutsuka (koryu) with a great appetite for pasta, beer and steak. 39 yo, 6,3" and 230lbs, mostly flabby, you know with what is sometimes known as the "Hakama-Hara" (38 inch w), you do give me a quantum of solace and have renewed my hope, that despite my age I too will some day fit into my old keiko-gi.
-Mr Arlington Beech
When shooting a film, the actors are always made to look as good as possible in every way. It's very common, when filming a love scene for instance, to have the actor do a quick "pump up" series of moves to look better once the cameras roll. For one short film that I shot my leading lady and I were taken through a 30 minute workout right before the cameras rolled. Not only did we look more pumped up but we started the scene already breathing heavily!
This is why when someone tells me that they want to look like a certain actor, like Daniel Craig, I tell them that Daniel Craig doesn't even look like that all the time!
Shoulders are a tricky things for some guys to work...a lot of guys involve the front of the shoulder too much, and many guys cheat too much using momentum to move the weight. Either they generate force with the legs or they do a slight swing of the torso to get the weights moving. Either way, the shoulder works less which means it grows less.
Working the lateral deltoid properly gives that great definition to the separation of the shoulder and arm, and good form is crucial. Two exercises that I've had success with in the past are:
1) Cable lateral extensions. This is a good way to really get the blood pumping into the muscles with a light weight. Cables are a very useful tool in any gym as there will be a significantly greater range of motion than with a free weight, which is limited by gravity. Stand in the middle of a cable cross-over machine and with the handles set at the lowest position grab the left handle with your right hand and vice versa. Lift the handles across your body until the hands are level with your shoulders and feel that pump! I would often use a very light weight and do this as my final shoulder exercise.
http://www.youtube.com/watch?v=KVcC0y33iQo
2) Partial lateral raise (also known as "over-weighted" lateral raise). This is for advanced users as it can place a lot of stress on the shoulder joint, so people shouldn't try this unless their form and technique is perfect. Based on the "all or nothing" principle of muscle contraction, this is a great way of blowing past plateaus. select dumbbells double the normal weight (or more) that you would usually use for lateral raise. Because of the heavy weight you'll only get a partial range of motion (hence the name). But your muscles will really work hard in that small ROM so it's a great way to stimulate the delts in a different way. as I said, don't do this unless your form is perfect or you risk injury to the shoulder.
Speaking of form, here's an example of what *not* to do. Watch the way this woman generates force with her legs by pushing up, and also by raising her back. A lot of people cheat this way so they can lift a heavier weight and it does have its place for advanced users. But most people should just concentrate on strict form IMHO at least in the beginning:
http://www.youtube.com/watch?v=qYl7fTR3AXQ
Off to the gym to work shoulders now (along with chest, triceps, and abs)... ;-)
Simon Waterson.
For those who don't know him well, he has a book that could only be found through eBay under the name:
Commando Workout: 4 weeks to total fitness.
This book is rich of important diet information and workout techniques which he uses with most of his clients.
I spent 2 years following this trainer and all of his articles and nutritional advices. My body now looks marvelous !!!
+1,000 to this. If I'd pumped up before taking my previously posted pic, I'd look completely different. The same goes for all of the other ajb-ers. That's the magic of movies and photos. People who don't know better think that the actor/model actually looks that way all of the time. Sometimes, they don't look that way AT ALL. This is the "DC wears a size medium...but it's been tailored" conversation all over again -{
Most of the fitness cover models go through a routine pre-shoot to get the blood pumping & in order to look in peak condition. As an aside, I remember flicking through tv & they had 50 Cent 'warming up' pre-concert. He's in good nick anyway, but he went through quite a routine of press ups, dips etc so as to look pumped when he went on stage. Like has been said, this type of 'trick' can't half change the visual of a person from the norm of say a couple hours previous.
This sounds really silly, but when I was younger I was always upset about how my clothes never looked good enough when I went out on a date. I wanted so much to look perfect, but after sitting down in my car my clothes had wrinkles, the shirt was pulled out of my pants a bit, etc. Then when I worked on a couple of films I saw how the wardrobe department was always making adjustments to the actors' outfits between takes so they looked perfect. D'oh! It seems so obvious now that I was trying to attain a look that was impossible in the real world...yet I totally fell for the "image" of TV and movie stars when I was a teen.
HOWEVER it's still possible to look much better than average in clothes that are well made and fit you properly, just as it's possible to look in fantastic shape with good eating guidelines and a good workout plan. Will you look like a cover model all the time? No. But you can still look incredible.
In the summer did you attempt to never sweat, as Roger Moore achieved in India in Octopussy?
What are the makes of these please David? Don't recognise the packaging, so wondering if they're US brands. How do you rate them?
Not currently using a pre-workout supplement ... strong black coffee is the weapon of choice at present, although thinking of investing in one that has been recommended to me (Cobra Curse). For post workout I'm using Reflex Peptide Fusion, along with glutamine. Have got on better with this than a lot of other protein powders. During my workout I try to get some BCAAs down me. Find it helps to keep going, even though they taste like filth.
How is everyone's training going out of interest?
M, W, F
*chest (butterflies) 4x20
( pushups) 4x30
(Bench) 4x10-15 [depending on weight]
*back (reverse pec-dec flies) 4x15-20
(Lat pull downs) 4x20
( Bent over rows w/ Barbell) 4x20
*biceps (barbell curl) 4x20
(Dumbbell curl) 4x20
(Hammer curl) 4x20
(isolation curls) 4x10-15
*Triceps (Barbell pull downs) 4x20
(rope pull downs) 4x20
(reverse barbell pull downs) 4x20
(over head rope extensions) 4x20
*Legs (squat machine) 4x20
(thigh curls) 4x20
(calf raises) 4x50 [using body weight]
T,Th
Circuit workout (this is a killer and I always drink tons of water before,during, and after bc it really leaves you exhausted.
Keep in mind I do 3 sets of these and that's all you need really unless you want to keep going... I also use a barbell with weight that I am comfortable with and have mastered using. I don't really go for the big weights bc I am comfortable with my size (sometimes ;-)
Pushups 30 reps
Squats-to-shoulder head extensions 10 reps
Jump squats 10reps
Lungs 10 reps
Bent over back rows 10reps
Upright rows 10reps
Shoulder press 10 reps
Barbell curls 10 reps
(resting period 30sec. - 1min. )
All my workouts I do from the comfort of my home.
http://thebondexperience.com/my-casino-royale-workout/
In a tv interview with graham norton, DC said that they film a majority of the "body" shots at the beginning of the shoot when he is biggest, after months of gym prep for the movie. During the shoot because of the long hours etc he just does some work to maintain the fitness.
So you're right when you say DC doesn't look like that all the time!
I see this kind of stuff all the time, here's a small sampling of what I've seen over the years:
https://twitter.com/GymFullofFail
..nothing wrong with hitting on a hottie. It's not her lats that he was interested in -{
6 gym sessions of 90 minutes in duration, normally consists of:
3 x per week circuits for 30 mins (normally do 6 sets of: 10 pushups, 10 situps, 20 step-ups, 10 dips, 10 bicep presses (12kg), 10 squats and 3 laps of the studio with 6 sprints.
I usually do all body areas via the weights randomly through the week, with a mixture of free-weights and machines. I'm benching 50kg at the moment, started 2012 at a mere 20kg.
Always try to achieve at least 45 minutes to 1 hour of cardio (either 45 minutes of the xtrainer or less with time on the running machine.)
I like to start all my sessions with a quick 2 or 3k on the treadmill with few stops and plenty of sprints.
I also dance twice a week (mostly latin), do yoga for 45 mins every other week and try (when I have a partner) to box.
Every other month I try where possible (as it's winter here) to do a competitive 5 or 10k. I'm doing a cross-country 5k next month.
I vary everything I do every week as the body quickly gets used to regular gym patterns.
My iPod is constantly playing Bond soundtracks
Supplements wise I take only milk protein shakes, usually one a day sipping during gym sessions and then the balance on completion. Sometimes I have the odd protein bar.
Diet wise I eat mostly white meat, fish, limit red meat, vegetables, wholemeal carbs and fruit. Other than the shakes I limit dairy and cut-out white carbs altogether. I have no carbs after 4pm whatsoever.
I don't smoke, drink or take drugs.
I also aim to not drink anything with calories or anything labelled 'diet' that might contain aspartame, such as diet coke etc. I mostly have diluted fruit squash, tea (green and black, sometimes with a dash of milk), vitamin water and basic mineral or tap water.
I feel that although I have a bit of fat mass to loose around my abs area that I am kinda always just half a step ahead of DC as accordingly he smokes and drinks!
I know it sounds a lot but I am on a mission and whenever I set myself goals I always stick to them, this is from the guy that in 2010 tipped the scales at over 300lbs with no muscle mass whatsoever!
Awesome work! I can see that you're very dedicated by just how much time and effort that you put in to this...great results!