Over the next few weeks, we will be posting blogs and videos on how to get the Bond Body. I will outline and discuss my own journey and goals around fitness and prolonging the ravages of age. I work out 4 days a week BUT will be increasing this regiment and adding new core exercises.
Typically speaking, on workout days I get up at 4:30 AM in order to fit it into my hectic schedule. To me, it is therapeutic and worth the discipline it takes to rise at that time.
My new core exercises will be a mix of weekend moments at the gym AND nightly routines. We will also be discussing some protein adds and nutrition in general. I myself will be “tweaking” my diet to lower my carbs (again) and to raise my protein intake. In addition, what carbs I do eat will be before 2 PM in the afternoon.
Operation Shrublands is my own personal uptake on becoming fitter and healthier and I look forward to sharing it with you.
I have to get up at 4:30 to workout too. over the past 6 months I’ve lost 30lbs.
this included working out 5 days a week and drastically altering my diet. I’m now only a few bounds away from my goal.
Really great stuff guys, and congrats for ‘getting the job done’ early in the morning! I’ve been toying with the idea of getting up to workout again; I’m no stranger to it since I was a competitive swimmer for 17 yrs. However, I think I have a Pavlovian response to an alarm as a result. It goes off and I immediately have visions of cold pool and hit snooze!
I have a very hectic travel schedule that kills my routine and being able to consistently exercise. The best time is in the morning, so her goes. Also, to see that you’re getting up at 4:30 a.m. to exercise makes me feel a lot better.I’ve set my alarm for 0630 so I can get a head start on the day!
Look forward to reading your updates, David!
Thanks, gents….many of them can be found on our Facebook page!
will I be able to modify them to fit my situation of only being able to workout at home. with limited resources?
Thanks for sharing, hulk!
Having a young family and a full time job means I regularly get up at 6.30am but certainly don’t feel like a workout at that time – the first thing I think of is coffee! What time do you go to bed to be able to exercise at 4.30am and still get a good nights sleep so that work isn’t affected by tiredness? To get the ideal 8 hours, you’re obviously looking at 8.30pm – surely not???
I hit the pillow hard at 11PM…My mind and body don’t need much sleep…some people love their sleep…I find it a nuisance!
That’s a bit later than my usual time – it must be the kids wearing me out!
I will be following the diet he ate for casino royale. My preordered Daniel Craig blu ray 007 triple box set arrive next week!! 🙂
Copy that after 30 years of being a medic. Sleep is not a major issue for me I get four + & I’m good. Combat living at it’s best. However not everyone can exist on that amount of sleep.
One thing that people have to realise is that we are all different, none of us will look like Connery or Craig, simply because their genes are different to ours, some people are gifted, others are not. Some may get upset when after months of training, they don’t end up looking like who they inspire to be.
If I was in the gym (which I soon hope to be!) I would concentrate on the big lifts, squat, dead lift, bench press. I would also include chin ups (assisted if needs be), overhead press, ab work, stretching and sprint sessions mixed with longer distance runs. I would assume that Bond would need to be able to run, run fast, jump, kick etc
The eating carbs no later than 2pm is a key thing!
What was the diet he ate for Casino Royale?
I’ve lost 55# plus since June 2012 through the basic concept of burning more calories then I take in. At 57 this is not easy, metabolism etc.. I’m interested in David’s routine as I’m at the point that I want to begin to achive some definition & not just lose weight. So the more details the better for me. Thanks for what you put up David. Really enjoyed the cut-throat shaving sequence. Gotta try that one day.
I hear ya on the over 50 thing! I’m about to turn 53 in a few weeks. ALWAYS been fit, hard and maintained a good diet. Even so, once I hit 49ish I noticed the big changes in my body, metabolism and how I react to both food and exercise. I’m struggling right now as I have seen weight creep up over the past few years. Can’t work out like a 30 year old anymore lol. I do, however, embrace the touch white in my beard!
Thanks! It is an experience!
This is what I found on a few websites.
Craig Ate 3 Meals Per Day and 2 Snacks
His diet was strict but flexible. He didn’t eat any refined carbs after 2pm (simple sugars). He also didn’t eat any starchy carbs after 5 pm (potatoes, bread, rice, etc). He ate 2 pieces of fruit and drank 2 liters of water each day. It was important that he had a post workout snack after every workout.
Daniel Allowed Himself to Drink Alcohol
On Fridays and Saturdays he allowed himself to drink a but of alcohol. This made the diet plan easier to follow, because it was realistic.
A Typical Day on This Diet
Breakfast: 2 Poached Eggs and 2 pieces of Toast
Snack: Protein Shake -or- fruits and Nuts
Lunch: Meat or Fish with small amount of Brown Rice -or- Baked Potato
Snack: Protein Shake -or- Yogurt with some Nuts
Dinner: Meat -or- Fish with some type of Leafy Green Vegetables like Salad, Spinach, or Broccoli.
It sounds like he followed a typical bodybuilding diet, 5 to 6 meals a day, high protein,
If you hit a plateau try vegetable soup only for five days with carrots celery or almonds in between. Then steak on day six. You will be surprised at the definition that shows up. You will look ripped.
Let’s see your legs. You’re not ignoring them, are you? You don’t want a great upper body and toothpick legs.
I followed Simon Waterson’s plan a few years back. I emailed him and he sent me a modified version of the DC plan because I already did high amount of cardio ( marathons, spinning instructor ) – the diet is the hardest part for sure along with getting the rest to recover. Once I started I used to sometimes wake up in better looking shape then I went to sleep.
Could you share what Waterson sent you?
Thanks.
Shawn, was the diet the same as what G Walsh posted above? Thanks!
Hi – he also drank Guinness on his ‘free’ day! It’s his favourite beer. it’s a drink that seems to keep you alive – I remember an aunt having a bottle of it a day till she was 98!
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