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In Preperation for Bond 22, we went back to the archives to see just how a secret agent gets the muscle mass needed to rock it like bond.
AskMen.com Has the Scoop, follow the link for the interview.
As Craig was quite “built” in Casino Royale, cardio should be kept to a minimum (two days to three days per week) and heavy weight training should be the focus of the workout plan, particularly in the upper body. While pushing yourself at the gym is important, it is also imperative that you focus on rest and recuperation; if you aren’t getting enough sleep, chances are that your gains will suffer.
A workout for your upper body…
The first thing you must take into consideration is the food you put into your body. There is truth to the saying “you are what you eat,” and Daniel Craig is no exception. He definitely didn’t get into that shape by eating chips, candy and fast food, so you should seek to eliminate those foods from your diet. Whether you need to gain muscle to reach his size or lose fat to achieve his level of leanness, you should be consuming between five and eight meals a day -- no exceptions. If you starve yourself, your metabolism will shut down, which means that if you are smaller, your body won’t grow, and if you are overweight, your body will hold onto fat.
What to eat
The next time you go to the supermarket, stock up on whole foods -- like lean meats, rice, vegetables, and whole-grain bread -- and stay away from fried food, candy, soda, chips, alcohol, enriched flour, refined sugar, and excessive amounts of preservatives and sodium. These foods have a much lower nutritional value and are likely to either make you fat or cause you to retain excess water -- or both.
A balanced meal is made up of protein, carbohydrates and healthy fats. Your protein should come from a serving of either chicken, turkey, fish or egg whites. Get your carbohydrates from rice, oats, yams or sweet potatoes, whole-grain breads, and fruits and vegetables. Your fats will come from healthy oils (canola, olive or flaxseed), nuts and avocado.
Keeping each meal balanced will ensure that you have the proper nutrients to both fuel you through your workouts and keep your metabolism functioning optimally. Feel free to consume low-fat dairy products a few times a day. Craig was big, but not as lean as a fitness model, so you can have moderate portions of healthy pasta and whole-grain bread, which are great bulking foods.
How much protein and carbs you need
To maintain Craig’s size, you should consume about one gram of protein per pound of body weight and two grams to three grams of complex carbs per pound of bodyweight. Drink water all day to flush your organs of excess protein and toxins, as well as to drop excess water weight and stay hydrated. It would also be wise to take a multvitamin, as drinking water rids your body of important minerals.
Doing all this should give you plenty of energy and ensure that your body isn’t overloaded with excess glycogen that would get turned into fat. Also, try to consume your carbohydrates with your first four meals and avoid them late at night so your body can burn more fat while you sleep. For late-night meals, healthy fats should take the place of carbohydrates; they will give your body more calories and energy, as they have five more calories per gram than protein or carbs.
Official site for the 3 page story!
http://www.askmen.com/sports/bodybuilding_150/171_fitness_tip.html
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