The Daniel Craig Workout & Diet

Daniel Craig is a highly successful British actor, who is best known for his role as James Bond. Craig first donned the Bond role in 2006 and signed on to portray Bond in several more films including one to be released in late 2012.

Although not as popular as the Bond movies, Craig has gone on to have successful roles in other feature films.

To prepare for his role as Bond, in the film Casino Royale, Craig packed on the beef and became the most muscular James Bond of all-time.

His physique caught the attention of Bond fans worldwide and his acting earned him a great deal of praise. The successful transformation of his physique caused everyone to ask how he did it.

Craig’s Workout Program

Daniel Craig enlisted the services of a highly touted British personal trainer in Simon Waterson, who also served in the British military.

Waterson designed a program that would help Craig to put on lean muscle through a method of training known as circuit training. This is where you perform a group of exercises consecutively, without any rest.

Unfortunately, there has been a great deal of debate over what Craig’s specific workout routine was for his role in Casino Royale.

There are numerous media outlets and popular health sites that have conflicting information about Craig’s workout. Additionally, there are several online sources with inaccurate comments from Daniel Craig.

The Workout Routine

The following routine has been published in several sources including Men’s Health magazine.

Monday: Circuit training for 3 sets of 10 reps on each exercise. The routine consisted of the following exercises:

  • Clean and press
  • weighted knee raise
  • weighted step-ups
  • pull-ups
  • incline push-ups
  • dips

Tuesday: Chest and Back workout at 4 sets of 10 reps for the following exercises:

  • incline bench press
  • pull-ups
  • incline flyes
  • incline pushups

Wednesday: Leg workout at 4 sets of 10 reps for the following exercises:

  • squats
  • stiff-leg deadlifts
  • leg curls
  • weighted lunges

Thursday: Arms and Shoulder workout at 4 sets of 10 reps for the following exercises:

  • incline curls
  • dips
  • lateral raises
  • shoulder press

Friday: Repeat of Monday’s circuit training routine

Saturday: Rest day or light cardio and stretching

Sunday: Rest day or light cardio and stretching

There are other sources claiming that Craig’s workout was 5 days a week of circuit training and/or adding several other exercises to the program.

However, these sources are not as credible as Men’s Health magazine. Additionally, some sources claim that Craig finished up his workouts with a session of three different ab exercises.

Daniel Craig’s Diet

In addition to a strict workout regimen, Craig was also on a strict diet. However, like the reported workout program, there are numerous variations of Craig’s diet.

Here’s what many sources claimed was Craig’s diet:

  • Breakfast: A bowl of porridge or 2 poached eggs on brown bread/toast
  • Snack -A protein shake with some nuts or fruit
  • Lunch- Lean meat or fish with salad & small amount brown rice or a baked potato
  • Snack – A protein shake with nuts or yogurt
  • Dinner – Lean meat or fish with dark green leafy vegetables like broccoli or spinach

Craig’s diet was allegedly one of low carbs and high protein. It was a healthy blend of lean meats, fruits and vegetables.

This is consistent with those who are trying to put on lean muscle and lose body fat. Additionally, Daniel ate 5 small meals throughout the day to improve his metabolism.

Craig reportedly fueled up on carbs and protein before and after his workouts.

Supplements Taken

In addition to his strict diet and workout routine, Craig reportedly took the following supplements:

  • Creatine – for muscular recovery, strength and size
  • Glucosamine – for joint health
  • Glutamine – to improve the immune system and aid with muscle recovery
  • Whey Protein – for muscle tissue repair and growth


Whatever Craig’s official workout was, it came under the supervision of a trained professional. Do not try his workout routine unless you have been properly trained, have significant experience, and have been medically cleared to participate in vigorous workout routine.

Also, check with your doctor before trying some of the supplements that Craig took, although they are widely accepted among health and fitness professionals. Tailor a diet that best suits your goals and daily requirements.

Creatine – The Master Of The Explosive Power

Creatine is a well known substance in the sporting circles. Although it is allowed by the World Anti-doping Agency, some Creatine based products have a bad name. Why? You can find out bellow.

What is Creatine?

Creatine is an amino acid, made out of three other amino acids – Arginine, Glycine and Methionine.

It was discovered in 1832 by Michel Chevreul. In 1923 scientists proved that 95% of the total mass of Creatine in the human body (in a phosphate form) is found in the muscle tissues.

How does Creatine help you?

Creatine is one of the most commonly used supplements in bodybuilding today. Its main purpose is to increase the energy reserve in the muscles, which leads to increased muscle power and hardiness.

Why is that? When muscles contract, the human “fuel” – ATP (Adenosine Triphosphate) breaks down to ADP (Adenosine Diphosphate). In order for the work to continue, the ADP must transform back into ATP though attaching another Phosphate group.

The additional Phosphate group comes from the Creatine Phosphate stored in the muscle tissue.

Best practices

The most common forms of Creatine that can be found on the market are: Creatine monohydrate and Creatine Phosphate.

  1. Best results are achieved when the monohydrate is administered in a special routine (2 stages). The first one is called “Loading” and it is recommended for everyone that is taking Creatine for the first time. It has duration of four to seven days, during which the bodybuilder takes twenty to thirty grams a day. After that comes the second stage, during which you take around 0,03 grams for every kilogram in weight you have.
  2. If you are using a supplement which contains the Phosphate form, everything is the same, but you should lower the doses with around 20%-30%.

Creatine is best administered around 30 minutes before a session, accompanied with simple carbohydrates.

Advantages and disadvantages of Creatine for bodybuilders

Although it’s not definitely proven, some side effects of Creatine include dehydration, diarrhea, muscle cramps, lower blood volume and lower electrolyte levels.

The most important thing to remember when using Creatine as a supplement is to drink a lot of water during the day – six to eight glasses a day.

Creatine is one of the most popular and effective supplements used by bodybuilders. Used in conjunction with a good diet it ensures fast and noticeable effect in the muscle development.

Additional physiological effects

Using Creatine helps recovering after sessions and stops the process of muscle decomposure(Catabolism).

Creatine is absorbed through the small intestine and transported to the liver via the bloodstream. It can pass the blood barrier via a transporting peptide.

It is still unknown whether this process causes decreasing the quantities of this peptide or not.

Foods containing high levels of Creatine

Opposite of anabolic steroids, Creatine is widely accepted as a natural supplement as it is present in a lot of foods.

The highest levels of Creatine can be found in red meat (especially beef) and fish (Salmon, Tuna, etc.).

The Simple Guide To Getting Big Arms In Just 30 Days!

One of the most popular weight training goals for men is bigger arms. Male weight lifters desire arms that fill out a shirt sleeve and has everyone saying “look at those guns”. Unfortunately, there are many who struggle to bulk up due to a variety of reasons like poor diets, wrong exercises, low protein intake and more.

To increase the size of your arms, you must put on more muscle mass which comes from proper dieting and exercise. Here are some safe and healthy tips to increase the size of your arms in 30 days or less.

Anatomy of the Arms

All too often, guys focus more on the biceps than on the triceps. Unfortunately, this is a huge mistake. The triceps brachii is located on the back portion of your arms between the elbows and the shoulders.

It makes ups roughly two-thirds of the arm’s mass. So, ignoring the triceps, would drastically hinder the process of putting on size. Make sure that you pay equal attention to both the biceps and the triceps.

Increase Protein Intake

The repair, growth and maintenance of skeletal muscle is a complex process known as protein synthesis. Protein is the building block for muscles and can be consumed through your diet.

Most reputable sources recommend those looking to put on size, to consume at least 1 gram of protein per pound of body weight.

So, if you are 150 pounds then you will need to consume 150 grams of protein per day. However, to gain mass, you will need to increase your caloric intake, which means that you will need to eat more protein.

Caloric Intake

To gain overall muscle mass, especially in the arms, most credible sources recommend an increase of 250 to 500 calories per day above what you burn off from your daily caloric expenditure through normal functions of the body and exercise.

This increase in calories should come from foods that are low in fat and high in protein. It’s not unrealistic to see individuals consuming roughly 1.5 grams of protein per pound of body weight. So, that same 150 pound male will now be consuming 225 grams of protein per day.

Protein Sources

For most people, consuming large amounts of protein per day requires the addition of protein supplements. Whey protein is the best source for meeting your protein requirements throughout the day. Add a casein protein shake before bed.

Casein protein takes longer to break down in the body and is perfect for overnight when the body is less active but still breaking down protein and other calories.

In addition to protein supplements, you should also add lean meats like chicken and fish to your diet. Fish also has Omega 3’s, which is good for the heart. Another great source for protein is eggs. Make sure to get rid of the egg yolk because that’s where most of the fat and cholesterol is located.

Pre and Post Workout Meals

There’s a growing argument for consuming protein shakes before and after workouts. Pre-workout shakes that contain protein and a small amount of carbs help to increase protein synthesis during a workout.

Post-workout shakes should contain a balance of protein and carbohydrates. The carbs help to promote a full and quicker recovery from the workout.

Sets and Reps

The number of sets and repetitions for a muscle building workout depends on your fitness level. Beginners are recommended to perform 1 set of 8 to 12 reps for each exercise of each major muscle group.

Beginners are to participate in at least one day of weight training per week. Advanced weight lifters are recommended to perform 2-4 sets of 4 to 8 repetitions for each exercise of each major muscle group.

Additionally, advanced weight lifters are to participate in at least 3 to 4 days of weight training per week.

Exercise Selection

Exercise selection is key to any workout, especially one designed to add size to your arms. Performing exercises that target the larger muscle groups like in the legs or back promotes a greater protein synthesis within the body.

For example, adding squats and deadlifts to your workout routine can help promote an increase in protein synthesis.

In addition to these compound exercises, there are some isolation exercises that specifically target the biceps brachii and the triceps brachii which will help increase size to your arms:

  • Barbell Curl
  • Incline Dumbbell Curl
  • Skull Crushers Tricep Exercise
  • Triceps Rope Pushdown Exercise
  • Tricep Dumbbell Kickback

Rest Days

Rest days are extremely important when participating in a weight training program. Rest days allow the body time to recover from the stress that’s placed upon it during working out.

The muscles grow more during rest periods than they do during working out. Additionally, rest days help to prevent any chance of overtraining a muscle group which can lead to various ailments like injuries and illness.


If you are looking to put on size, especially in the arms, a smart workout program and a sound diet are the key factors to increasing muscle mass.

Make sure you get enough protein, rest, and choose appropriate exercises according to your fitness level.