Daniel Craig Fitness
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I find it very surprising that we can figure out very secret details about filming and Daniels clothing, but there is no word on his real diet or fitness program. Does anyone have any information on this especially for Spectre? I know Men's fitness has an article on what he did for Casino Royale but I've heard it's not very accurate.
Comments
I'd honestly suggest researching & finding yourselves a good PT who knows his onions & tell him what you're hoping to achieve.
Just my 2p worth -{
Taking CR as an example (particularly the infamous swimming trunks scene) ... Judging from his upper body I'd hazard a guess that DC did a lot of bench pressing, dips, shoulder / military pressing, barbell rows / pull-ups, shrugging, squatting & core work (weighted knee raises etc). I seem to recall an interview he did when he refers to being able to bench press his own body weight. Added to the exercises, he would of course have top-notch nutritional help available 24/7, plus the usual type of supplements available such as whey, Creatine etc.
Sticking to the major compound exercises along the lines of the above is a pretty good basis for improving your physique. Start off with say 4 sets of 10 reps & as you get in to it / lift heavier, then introduce more 1 x rep maximum type lifting etc etc.
On YouTube DC admits that the "body" scenes are shot within a short time frame. DC is not in top shape during the entire time of the shooting.
There are however some golden rules:
- stick to the basic excercises/ compound excercises;
- use moderate weights;
- do not overtrain;
- strict nutrition.
I'm not convinced he didn't turn to steroids in order to both bulk and tone up in the way he did. He could just have a natural metabolism that allows for rapid gains in mass, but after seeing him in previous films, I'm not convinced everything was completely natural. To me, that's a high price to pay for a movie role, but with millions at stake, maybe he felt differently. As has been posted, the same exercise and nutrition regimen can yield very different results for people.
Having said that...
Lots of good info here ----> http://www.bodybuilding.com/fun/the-james-bond-builder-skyfall-trainer-simon-waterson.html
I completely disagree with what you've said here ... It's perfectly possible to completely transform a physique within 16 weeks if you have a trainer who knows what they're doing & an individual who's highly motivated to succeed. IMO there's absolutely zero evidence to suggest that DC took steroids & I also think it's a hell of a cheap shot to just throw that at him without any solid basis whatsoever.
Watch Layer Cake again ... DC had a brilliant platform for adding lean muscle to his body.
The correct nutrition regime & a structured weights / HIIT programme would easily achieve the results that DC showed - again this is IMO as someone who's trained for a few years, but far from an expert. I'd cite the examples that the likes of UP Fitness & Nick Mitchell achieve as a basis for what I've said.
If you want to get in shape and get that Daniel Craig body it's not gonna be easy but If you put in the work at the gym and eat right it's gonna happen.
Consistency is the name of the game.
If your looking to bulk up keep your reps low if your looking to sculpt what you have increase the reps a little.
On your work out days eat well before and after you train and then typically every 3-4 hours have some protein, not a great deal but enough to keep a positive nitrogen balance.
Have at least 5 small meals a day.
On your cardio days go in the morning before you eat that way your not wasting the first 30 mins burning off the food you just ate!
Typical food ratio 30% protein and fat and 40% carbs.
Take supplements but never at the extent of your diet and use them wisely.
Look at your idols and see what body parts you like the most and focus on a few extra sets with a new movement on top of your standard work out!
And drink a lot of water, when you think you've drunk enough have another pint of water your body will thank you later.
You could look at the types of carbs you eat sticking to low GI on your normal meal times and medium to high GI before and after you train.
No way does Daniel Craig take steroids, he hasn't got that type of build but he loves his supplements!
I use the same brand.
Good luck in your quest to get that Bond body!!!
I wish you the best of luck!
If there is one thought I hold in my mind when training is that the first ten reps in a ten rep set are
a means to an end its rep 11,12,13 that count!
LB
I did it before, over 10 years ago, whereby I dropped 24kgs. Step 1 was: reduced portion sizes and no snacking, and Step 2 was regular mid-intensity exercise. So easy I might just have to start it again.
Or I could just take a "weight-loss pill which has Doctor's baffled" which I saw on a flashing internet ad...
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Thats exactly what hes doing only vague. I believe the question is what routine he is doing at the gym. I read he is in to crossfit and cross training, and you can just google daniel craig skyfall workout routine. There's a few variations on what the body sculpt experts speculate his routine is, but if you follow them you get good results.
Day 1: Plyometric Circuit
Day 2: Chest, Back and Leg Exercises (see below)
Day 3: Active Rest – gentle swimming, yoga or other activities
Day 4: Arms and Shoulders
Day 5: Plyometric Circuit
Day 6/7: Active Rest
Chest and Back Exercises -
Incline press-ups and plyometric press ups: The foundation of a strong back and powerful chest is the humble press up. Performed in military boots camps all over the world, this humble exercise is too often overlooked by gym goers. With your feet up on a bench, or chair, perform press ups, keeping your back straight at all times. Aim for 3 sets of 10 to start with. In the final set, place your feet on the ground and attempt “clap ups”, i.e. push up powerfully enough to do a quick clap on each press up.
Incline Bench Press: To work the upper chest, lie on a bench at a 45 degree incline, and pump out 3 sets of 10 incline bench presses. Do not bounce the bar on your chest, and do not lock out your elbows. Keep the movement steady.
Pull Ups: For this you will need a pull up bar. Hold the bar with an underhand grip (palms facing you), slightly wider that shoulder width apart. Pull yourself up until your chin just passes the bar, then carefully lower yourself, take a few deep breaths, and lift again.
Incline Flys: Back to the 45 degree incline bench, this time using dumbbells. Hold a dumbbell in each hand directly above your chest, then lower your arms downwards and out to the side, keeping your elbows slightly bent, so that the chest expands, then lift again. 3 set of 10 reps.
Leg Training -
Squats: No proper weight training session is complete without squats. Ideally use a barbell in a squat rack/cage. With feet shoulder width apart, perform full squats. Good form is essential, so read here for a full description on how to squat. Perform 3 or 4 sets of 10.
Deadlifts: Deadlifts are the second most powerful compound exercise. Perform 3 or 4 sets of 10. Watch this video to learn how to deadlift properly.
Hamstring Curls: The hamstring curl is not a classic exercise, but is a good isolation exercise to go along with the squats and deadlifts. Basically it performs the opposite movement to the squat, so that you are contracting the hamstring rather than expanding. Lie flat on a hamstring extension bench, stomach down, with ankles hooked under a padded bar. Lift legs as much as possible, and return slowly.
Lunges: The lunge is another fantastic leg exercise. They can either be done with or without weights. Simply hold a dumbbell in each hand, ideally use the heaviest weight that you can hold and take a long step forward, bending your front knee, keep your back upright and straight, then return to standing position and repeat with the other leg.
Arms and Shoulders -
Incline Biceps Curls: The first of the exercises to build bigger arms are incline dumbbell curls. To do this lie on a bench inclined to 45 degrees and hold a pair of bells at your side, with your palms facing inwards. Slowly curl the dumbbells to your shoulders, turning your wrists as you lift, so that your palms face your shoulders when you finish the movement. Return dumbbells back to your side using the same twisting motion, finishing with your palms facing each other once again.
Tricep Dips: Tricep dips are the ultimate tricep exercise. They are also a compound exercise, and build a more athletic / functional muscle than isolation exercises such as tricep extensions. You need a pair of parallel bars (see here how to knock up some at home). Start by supporting yourself on the bars with your arms straight, and then slowly lower yourself until your upper arms are close to parallel to the ground. Push back up until your elbows are straight, but not locked. If you find this too easy, then use a weight belt.
Lateral Raises: Lateral raises are performed with two dumbbells. They work the front deltoids and lateral deltoids. Start with the bells in front of your waist. Keeping your knees slightly bent and your arms slightly bent at the elbow, raise your arms up outwards to the side, leading with your upper arms, until your elbows are at shoulder height. Slowly lower and repeat.
Shoulder Press / Military Press: The shoulder press can be performed with either dumbbells or a barbell, and either seated or standing. With a standing dumbbell shoulder press, hold the dumbells at your shoulders with palms facing inwards, and then push upwards and finish with the palms facing forwards. Return to start. With a barbell shoulder press, hold the bar on your upper chest, then push upwards. If you have a bench with an upright back support, use this, as by steadying the body your focus more on the shoulders. Avoid leaning back, as this will utilize your pecs, and although easier, your shoulders will not gain so well.
Circuit Training -
Weighted Knee Raises: For this you will need a Captain’s chair (also known as a hanging leg raise station). Position yourself on the chair with your forearms on the supports and holding that hand grips. Lifting a dumbbell with your feet, while tensing your abs, raise your knees as high as possible towards your chest. Pause and hold before returning the weight to the floor.
Clean and Press: The clean and press is the classic compound exercise. If you are performing this routine on its own, ensure that you warm up well first. Start by standing in front of a barbell, with your feet shoulder width apart. Squat down and grab the bar with a overhand grip (knuckles facing up). In one fluid motion, raise the bar to your chest while quickly standing. The “clean” means that you lift the weight to your chest without it pausing along your legs/waist on the way up. One “clean” movement. From here, press the weight overhead. Return the weight to your chest, then lower back the floor, squatting down to the start position.
Weighted Step Ups: The weighted step up is a simple but often neglected exercise. Hold a pair of dumbbells with one foot on a bench. Then, while keeping yourself upright (do not lean forward!) push up off the floor with your other leg, to quickly stand up on the bench. Return the leg to the floor and repeat. Work each leg separately, do not alternate on each rep.
To make “more plyometric” perform box jumps instead. For this a stable box is essential – do not attempt on bench. Simple stand facing a box, and then quickly squat down slightly before powering yourself up onto the box. A simple standing jump up. Extremely effective.
A Note on Combining the Workouts
Together these three workouts can be combined into one session, or they can be performed individually. It depends on how intensive you want each exercise to be. If you are planning to combine this with the Back and Leg Exercises with the Arms and Shoulders workout then you will need to modify or omit some exercises. For example you will not be able to perform the clean and press in the same session as the squats and shoulder presses.
DIET -
Unfortunately, doing situps and crunches is not enough to get those ab muscle showing. You must eat right in order to get rid of the fat that is hiding that incredible lean and flat stomach.
Here are the 2 main points to Daniel Craig's Diet:
1. Daniel Craig Ate 3 Meals Per Day and 2 Snacks
2. The diet was not 100% strict. It had some flexibility in it.
NO refined sugars and carbohydrates before 2 PM. No starchy carbs (Rice, bread, potatoes etc.) are to be eaten after 5 PM. You are allowed to eat 2 pieces of fruit and you must drink 2 liters of water every day. A pre and post workout snack is critical.
Although in most diets alcohol is a big no-no-- he allowed himself to drink alcohol on just two days per week -- Friday and Saturday's.
A typical day for Daniel Craig went like this:
* Breakfast: two poached eggs and two slices of toast
* Snack: protein shake or fruits and nuts
* Lunch: meat or fish and either brown rice or a baked potato
* Snack: protein shake or yogurt with some added nuts.
* Dinner: meat or fish and some vegetables like salad spinach or broccoli.
Pre-workouts snacks should be half a banana and a sugary drink. And finally get eight hours of sleep each day to give your body and muscles time to rebuild and grow.
Stay Safe!
I used to do a similar workout to this, in fact I googled the Daniel Craig CR workout which is pretty much as described as above. I got some results from it but it was long and slow.
What has worked better for me is cross fit style training. Better results and easier to stick to. That's not to say the above workout is rubbish, I intend to introduce it shortly to tone up and build a bit more lean muscle. Just need to lose another stone in weight.
Oh yeah, nutrition is key!!!
So, don't follow it up with KFC on the way home?
Seriously though, is there any info on DC's diet? Is he a meat-eater like myself, or vegetarian, mixed, etc?
Independent, one-shot comic books from the outskirts of Melbourne, Australia.
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Please don't go believing that this is what DC did. If you to put on lean muscle, concentrate upon workouts with larger compound movements (squats, lunges, deadlifts, bench press, dips, pull ups, military press etc), possibly organised in to something like:
Chest & biceps / Legs / Back & triceps / Shoulders & abs
Also the information regarding no carbs after 5pm is utter nonsense. Carbs are not the enemy ... excess calories are!! Plenty of lean proteins & vegetables, oils / fats & try to work your carbs around your training.