By Josh Tarvis
Daniel Craig, as James Bond, has become a modern day fitness icon. Although his physique is quite enviable, it is not that difficult to achieve. It is estimated that Daniel Craig’s body fat was at about 8% when he did Casino Royale. Maintaining a body fat percentage of 8% does require focus and hard work, but rather than some lower body fat percentages, you can still eat well-rounded, healthy meals each day.
Eat 3 Times With 2 Snacks
To arrive at the 007 body, you should be eating three meals a day and two snacks. Your meals should contain protein and complex carbohydrates at breakfast and lunch, then protein and vegetables at dinner. It is easier for your body to digest carbohydrates and starches during the day when you are active, rather than at night while you are sedentary. Your two daily snacks should contain protein, fruit, dairy and/or healthy fats.
Your diet should look like this:
Breakfast: Scrambled eggs (protein) and whole-wheat toast (complex carbohydrate) with orange juice (fruit)
Snack: Yogurt (dairy) and nuts (healthy fat)
Lunch: Chicken breast (protein) and brown rice (complex carbohydrate)
After Workout Snack: Protein shake and a piece of fruit
Dinner: Salmon (protein) and green vegetables
You should be eating at even intervals throughout the day, this way you are never too hungry and your energy levels don’t raise and drop.
What To Do at the Gym:
You should be at the gym at least 4 days a week, with your workouts focusing on:
> Chest
> Back
> Arms
> Legs
> Glutes
> Abs
Split your workout 50/50 between cardio and the following weight training exercises, or your favorite versions of them: Squats, Bench Press, Pull ups and Chin ups, Dips, Calf raises, Barbell Curls, Dumbbell Lateral Raises, Crunches, Sit ups, Leg Raises, and Lunges.
You need to Rest Like James Bond
James takes time out of his day to relax and you should too. Be sure to give your body time to rest between workouts. If you are working out more often than every other day, you should be alternating the muscle groups you are focusing on so that you avoid injury.
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