The James Bond Workout – How 007 Gets Toned Muscle

September 15, 2007

What Would a James Bond Workout Look Like?
James Bond Workout

The new James Bond, Daniel Craig, has quickly become a fitness icon. In Casino Royale, Craig really showed us what a nice toned physique looks like. In 1999, Brad Pitt attained what could be considered the ideal physique in the movie Fight Club. While both of these guys are in great shape, I would say that Daniel has a bit more muscle. If I was to teach someone how to get a body like Brad Pitt, I would recommend someone do quite a bit more cardio than lifting…maybe cardio for 75% of their time in the gym. To get in James Bond Shape, one would need to do less cardio…maybe for only half of their time in the gym.

How Would 007 Eat to Have Great Muscle Tone?

James Bond is packing a bit more muscle than Tyler Durden (Brad Pitt’s Character)did in Fight Club. When Daniel Craig was interviewed about his diet before Casino Royale, he said he was on a high protein diet. Brad Pitt was on the Zone Diet, before Fight Club. The Zone Diet recommends that 30% of daily caloric intake comes from protein. For the James Bond workout, I would bump that number up to 50% and cut back on carbs and fat a bit.

Tyler Durden Ate Less Calories Than James Bond.
Fight Club Brad Pitt

Make no mistake about it, Brad Pitt had very low body fat for Fight Club. I am good at estimating body fat percentage and I would say that Brad’s percentage in Fight Club was around 4-6%. In Casino Royale, James Bond looks closer to 8% body fat percentage. While both are impressive, Daniel had it a bit easier. In order to get down to the 5% body fat range, you really have to keep calories low. Since James Bond was bigger and more of a realistic body fat percentage, he could allow himself to eat more than Tyler Durden. Compared to Tyler Durden, James Bond has it good. I guarantee you that Tyler Durden eats much less than James Bond…probably 3 really low calorie meals per day.

Daniel Did Traditional Cardio for his James Bond Workout.

I’m a big believer in High Intensity Interval Training. I believe that to get down to a really low body fat percentage like Brad Pitt did in Fight Club, one would need to perform this type of cardio for sure. To get down to 8%, High Intensity Interval Training is probably the quickest and most effective route, but not mandatory. When I heard Daniel Craig getting interviewed, he described the more traditional moderate level of cardio for 30-45 minutes. So in reality, the James Bond Workout was focused on more traditional cardio…even though he probably would have gotten better results with High Intensity Interval Training.

Note: I wrote this article about a year ago for an article syndication service. Although it isn’t super-informative as far as fitness advice goes, it has been one of my more popular articles. I figured I’d post it on my blog, so you guys could comment on the physiques of these two guys…they both seem like great fitness role models to me. What do you think?.

Daniel Craig Workout

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{ 49 comments… read them below or add one }

Tyler Durden September 15, 2007 at 8:33 am

Daniel has ideal amount of muscle mass, not too much. One thing i don’t like about his body are his huge traps. Makes him look like Hulk. On the long run easier to have a similar body.
Tyler has the perfect genes and fitness plan too. Compare him with other actors in Fight Club(like Jared Leto, Edward Norton). They are also skinny but have no muscle tone and more fat to muscle ratio.
By the way Edward norton is interesting as well. He had a great body in the movie American History X! In other movies he’s average…he might’ve been on steroids.
I see a lot more guys with James Bond body than Tyler’s body.
To put it simply it’s easier to achieve and to maintain that type.
Tyler’s body is more unique.

C September 15, 2007 at 9:57 am

Pitt’s body in Fight Club is possibly the sexiest thing I have ever seen. I absolutely love it.

Daniel Craig looks good but he’s too bulky for me. I’d take a lean guy with less muscle over a built one any day. There’s something about the thick midriff that just screams, “I’m gonna turn into fat as soon as you stop working out!” Kind of discouraging if you’re the one dating them.

Jonneh September 15, 2007 at 12:08 pm

Daniel Craig’s neck/upper back is the only thing that I’m pretty sure my girlfriend would not approve of, physically. His neck looks too bulky and strange.

admin September 15, 2007 at 1:31 pm

Daniel is a bit bulky, but I think he is just a huskier guy naturally with a bigger frame. I think the majority of the time, Daniel Craig has a bit less muscle…probably close to the amount that Brad has in the Fight Club photo.

Again…it just goes to show that excessive muscle isn’t as attractive as many guys assume. I didn’t even think Daniel was that muscular, but compared to Brad he does look like he may have went too far.

Overall…both of these guys look great. It was kind of cool to see a really fit James Bond for once.

Rusty

mido September 15, 2007 at 3:22 pm

If you check out Daniel Craig in any of his other movies pre-Bond you’ll find that his physique wasn’t that far off Pitt’s – just see the ‘naked’ scene in Tomb Raider for comparison. He’s always been very fit – he bulked up for Bond in particular.

john September 16, 2007 at 8:46 am

symetery is far more important than the amount of muscle you have…when adding mass, seek to put it in the right places. The side and rear delts, upper chest, lats, and triceps. High development of these muscles will give you a classic v shape and make you look about 10lbs more muscular than you actually are! Seek to look wider (side to side) than thicker (front to back). Avoid developing areas such as the middle back, traps, neck, and lower chest…unless looking like quasimodo is your goal. Be careful with front delts as well…incline presses and handstand pushups should take care of this, as most people have overdeveloped front delts and underdeveloped side and rear delts. Not only is this ugly but this type of imbalance can lead to serious injuries…strong rear delts will protect your rotator cuffs like steel.

admin September 16, 2007 at 11:46 am

John,

I’m obviously in complete agreement when it comes to emphasizing certain muscles. I think it is funny how many people do shrugs! You couldn’t pay me to do shrugs. I can’t think of another exercise that will ruin the look of your physique quicker than shrugs.

Rusty

Jennifer September 16, 2007 at 3:07 pm

The Brad Pitt physique is more attractive to me, and probably looks better in clothes too. Sometimes a lot of muscle can make a person look a bit pudgy in clothes, even if they are actually just built like 007.

Don’t get me wrong, both of these bodies are sexy!

foreman September 20, 2007 at 2:21 pm

hey rusty i want to ask a question. Right now i am 6 0 and 178 and am 7 % body fat . my goal was to get under 174 . Would you cut out the the lifting for a couple of weeks ? cuz i would rather lose some muscle and get down to 174 then be here at 178 ? whats your advice

admin September 21, 2007 at 1:14 am

Very cool..another guy that isn’t afraid to lose a little muscle mass to look better. I purposely lost 15-20 pounds of muscle about 6-7 years ago, because I knew it would give me a much better look. ..plus I feel a lot healthier now.

Okay…being 6 feet tall at 7% body fat is awesome. If you want proportions similar to Brad Pitt…then you will want to drop 5-6 pounds.

The way to do this is to still lift, but lift with much overall lower volume of sets and reps…and do a lot more cardio than normal. Hopefully you have read my High Intensity Interval training workout…under the “Aerobic Exercise” category.

Make sure that you don’t make the mistake of thinking you have to lift lighter…just make sure you don’t damage the muscles, by doing too high of a volume of lifts. If you don’t damage the muscles then you typically won’t build mass in those muscles.

You know what…I am going to write a post about this tonight!

I’ll place the link right here when I’m done.

Muscle Tone VS Muscle Mass Workout Routine
(This post kind of took me a while…hopefully it will help out!)

Rusty

PS: Most trainers would pass out if they knew I was telling people that it is “okay” to lose muscle mass on purpose…sometimes people just have too much…what can I say?

Ray October 15, 2007 at 1:14 pm

Rusty,
How in the world do I get a midsection like Brad’s there. I pretty much have everything else, but to really get the body I want I can’t seem to ever get that midsection. I have reaally low body fat anways. I do the plank exercise just like you say and then crunches and jackknives but I haven’t been able to achieve that “V” near the hips and abs like that.

Love this site

sincerely,
ray

admin October 15, 2007 at 4:02 pm

Ray,

You gave me a great idea for a post…which I may write today, but really quickly here is an answer.

In that picture above, Brad Pitt has really defined oblique muscles…that is mainly what you are seeing in this particular photo. The other part is defined hip flexors and lower abs.

Keep doing the exercise that you are doing, but add this to get the toned obliques.Side Planks

Here is a picture of Craig Ballantyne doing side planks. His course, Turbulence Training, is definitely worth the money. He has a very unique way at looking at fitness…not a “cookie cutter” approach at all.

You know what really brings out this “V” muscle? Sprinting on playing sports. Athletes tend to naturally have this more so than just people in the gym. I started to noticing better definition in this are when I introduced sprinting intervals into my workout. Those side planks seem to help as well as the regular planks.

Rusty

Dave Jones December 28, 2007 at 8:17 am

This is the Daniel Craig workout from his personal trainer

The Training programme is an all over body workout comprising of large compound exercises that will raise the heart rate but add lean muscle tissue it can be used at any level beginner to pro athlete but most importantly it will complement your own workout plan & sport , strength , stamina & cardio capacity will improve , posture , sleep, digestion will become better training easier. Etc etc .

RECORDING YOUR RESULTS,

Buy please a little black workout book to record your results it’s the best way to keep your consistency & training on track & keep those strength & stamina gains going up,
I also think investing in a good heart rate monitor is a great way mate to monitor your recovery rate HR Should return to normal (i.e. pre workout heart rate ) within around 3-5 mins post workout .

THE PROGRAMME SETS REPS & INTENSITY

4 SETS 1 WARM UP/FORM SET +3 REAL SETS.
15 REPS FOR EACH SET IN PERFECT FORM.
GOING FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME TO KEEP THE HEART RATE HIGH WILL HELP WITH THE CARDIO CAPACITY SIDE OF THINGS.
6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.
FOR EXAMPLE
WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.

This is why its so important to record your results & monitor your progress .

EXERCISES

1 CLEAN & JERK / OLYMPIC LIFTS (SHOULDERS)

FORM start with heals on the ground, use a 6ft bar bell ,grip just over shoulder width apart, chest high ,look in the mirror 3 point move thighs, flip to chest,push over head.

TIPS use a little spring in the knees to complete the move.
Use overhand grip please.
Use same technique in the downward phase and the power phase.

2 SQUATS (LEGS)

FORM Feet shoulder width apart, chest high , barbell resting on the back of your shoulders ,arms only supporting, the bar .

TIPS Ensure you go down to 90 degrees
Push always through the heals & don’t lock out .

3 BENCH PRESS (CHEST/TRI,S) followed bye PRESS-UPS in-between each set ON THE BENCH.

FORM lye on a flat bench , grip is just over shoulder width apart lower the bar to the chest then breathing out return to the start position without locking out .

TIPS a count of 3 seconds down as well as 3 seconds up,

4 PULL UPS /CHIN UPS

FORM Start with a wide overhand grip look in the direction you are going in ensure your chin goes all the way over the bar, lower yourself down slowly to the bottom then start again.

TIPS if this is two difficult then try to use the pull up machine that will aid you .
Please ensure you always complete 15 reps start on a free bar end on the aided machine.
FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS

5 DIPS

FORM Ensure that when your on the bar you cross your legs at the back end your elbows go to 90 DEGREES
AS WITH PULL UPS DO AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE
(USUALY CALLED GRAVATRON)

6 BI-CEP CURLS

FORM Good old fashioned bi-ceps but effective, keep your elbows locked in & always do the full range of movement please.

TIPS Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.

7 LATERAL ROTATION

FORM Ensure your arms are at 90 degrees out in front of you with your elbows locked into your side ,push the moderate sized weights away from each other squeezing the shoulder blades together return to start & repeat.

AB ROUTINE 3 POSITION ABS

1 CRUNCHES – Normal everyday crunches knees bent slide your hands to the top and repeat.
2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .
3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.

ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set.

TIP Remember that abs are all one muscle you train one you train them all , but don’t over train them ,

CARDIO

END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,

FREQUENCY

This circuit is designed to be done 3-4 times a week i.e. every other day using the day off as sport specific or alternative exercise, you may wish to drop a day and add something of your own i.e. cardio.

TIME

You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .

NUTRITION GUIDE

PHYLOSOPHY – remember food is fuel that will allow you to train hard , I generally use rules not facts because your life changes from day to day & there is no point in stressing over food as there is always a resolution ,

RULES
1 NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)
2 NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)
3 2LTRS OF WATER A DAY
4 2 PIECES OF FRUIT A DAY
5 VEGTABLES EVERDAY
6 ALCOHOL ONLY ON FRIDAY & SATURDAY PLEASE.
7 EAT 3 MAIN MEAL + 2 SNACKS
8 HAVE A PRE & POST WORKOUT ENERGY SNACK
9 ALWAYS TRY TO EAT AT THE TABLE TO AID DIGESTION.
10 TAKE YOUR SUPPLEMENTS.

TYPICAL DAY

BREAKFAST porridge with ½ a pink grapefruit or 2 poached eggs of brown bread (no butter)
SNACK -Protein shake with some nuts or fruit/nuts & raisons
LUNCH- MEAT/FISH with salad & small amount brown rice /or baked potatoes
SNACK- Protein shake with nuts or yogurt/ rice cakes low fat cheese etc
DINNER MEAT/FISH with dark green leafy veg i.e. asparagus, spinach, Broccoli

PRE WORKOUT SNACKS ARE ½ A BANNANA & SUGARY DRINK & THE SAME STRAIGHT AFTER PLEASE.

THIS IS A TYPICAL PLAN so if you can mix & match and stick to it 90% you should feel more energy less fat more uncovered or extra muscle to .

SUPPLEMENTS
1CREATINE CELL VOLUMISER/STRENGTH POWDER FOR
2GLUTAMINE FOR IMUNITY/TO PREVENT YOU GOING CATABOLIC (EATING MUSCLE)
3GLUCOSAMINE FOR YOU JOINT HEALTH
4 PROTEIN SHAKES MUSCLE TISSUE DEVELOMENT.
5 SLEEP GET 8 HRS BECAUSE THIS IS WHEN THE BODY REPAIRS ITS SELF.

SUMMARY

So this is a six week plan mate so remember if you can stick to this 90% im sure you can get good result remember this should complement your existing routine or maybe your want this as your total routine for 4 weeks as I have said this is a great routine for tri-athletes ,boxers, anyone who enjoys extreme sports etc,

SIMON WATERSON Thank you for your interest in my routines I don’t mess around & its very simple but remember it does take hard work if your not committed then you will only get out what you put in please be good do me proud my work is important to me, try to take before & after 6 week shots please and send them to me,

GOODLUCK SIMON WATERSON .

admin December 28, 2007 at 1:51 pm

Dave,

Great find buddy! Thanks for posting his exact workout. That is great. This will be of interest to a lot of people!

Rusty

Brad January 9, 2008 at 12:16 am

Rusty, I was reading what John had to say about muscle symetry and what muscles to focus on and what muscles to avoid developing. He mentioned working the upper chest, Lats, Triceps, Side Delts and Rear Delts. Could you tell me what exercises you think work those specific muscles the best? I’m curious what exercises you use in you’re workouts for those areas.
Also, John mentioned avoiding developing the traps, middle back, neck, lower chest and front delts. Which exercises should I avoid so I make sure not to develop these areas. I know not to do shrugs now, but what about middle back and neck?
Sorry for all the questions! I just respect you’re opinion and agree with almost everything I’ve seen you write. Thanks a lot!

Brad

admin January 9, 2008 at 3:12 am

Brad,

Here goes…

Upper Chest: Incline Presses (dumbbell, machine or barbell) & Incline Flyes

Lats: Pulldowns or Chin Ups (for width), Rows…cable, barbell, dumbell, or t-bar (for back thickness and density)

Triceps: Dips, Close Grip Bench Presses, Cable Press Downs, Lying Tricep Extensions, Close Grip Pushups, One Arm Pushups, Overhead Dumbbell Extensions

Side Delts: Lateral Raises (dumbbell, cable, and machine)

Rear Delts: Bent Over Lateral Raises with dumbbells…they also have specific machines that isolate the rear delts. All the rowing movements will build this area as well.

As far as exercises to avoid…

Front Delts: I think John meant not isolating the front delts because they just naturally get built with all bench pressing and overhead pressing type movements. Really all you want to avoid is any sort of dumbell front raise (like lateral raises except you move the dumbell to the front instead of to the side of your body).

Traps, Neck, and Middle Back…are all sort of tied together. Avoid all shrugging movements as well as upright rows. The big problem with overdeveloping the traps is that they can overpower the delts and create a narrow rounded look to your shoulders instead of a wide angular look. Both of these exercises tend to thicken up the neck as well, which women don’t like at all.

Note: I think you will naturally gain a bit of mass on your front delts, traps, neck, and mid back without having to isolate these muscle groups. A natural amount of muscle is fine, I just don’t think it is wise to isolate and overdevelop these areas.

Rusty

Brad January 9, 2008 at 11:32 pm

Rusty, I have heard several people comment that Brad Pitt must have worked his traps for his role in Fight Club. It appears in the picture above that they were pretty well developed. Do you think he was doing shrugs? What do you think?

Brad

admin January 10, 2008 at 1:18 am

Brad,

You can’t avoid working your traps when you do rows for your back. They also get indirect work from lateral raises and shoulder presses. If they are seriously lacking then shrugs wouldn’t hurt for a short period of time.

To be honest Brad’s traps look normal to me.

Ruty

Brad January 10, 2008 at 10:10 am

Thanks for the reply. I agree that his traps look pretty normal. I guess they just look better because he has such a low amount of bodyfat. One more reason to hit the cardio and eat clean. Thanks again for the quick reply! Take care!

Brad

jay January 16, 2008 at 4:49 pm

hey rusty, i’m about 6’1 160lbs, I’m pretty cut but i want to get in the tyler durden range. I really don’t have as much muscle as him and i’m not nearly as cut, i’m really confused, should I gain weight and put on muscle first and then cut down, I know your not into that kind of stuff so what should i do. I don’t know if I’m too skinny or maybe not cut enough. I really want to know what weight I should be at for my size to attain that durden look. To give you a visual I have a body similar to David Beckham. Lean but really not that much muscle. So basically how would you transform a David Beckham body into a Tyler Durden body. Help me out please b/c I am just perplexed.

Thanks,
Jay

admin January 16, 2008 at 9:46 pm

Jay,

You are probably the right weight to get the Tyler Durden look. Brad Pitt is around 6 feet tall and weighed 155 for Fight Club. My guess is that you need to gain muscle as well as lose fat. You need to be the same weight, but with much more muscle density. You probably need to lose 10 pounds of fat and gain 10 pounds of muscle…which will mean you may actually look slightly smaller in clothes, but bad-ass with the shirt off.

Honestly, if I was you, I would focus on strength gains without gaining weight. Do short bursts of intense cardio to jack up your natural fat burning hormone (HGH) as well. It may take you a little while to reach Tyler Durden’s muscle density, but you will look good during the entire process.

Alternatively you could do the “bulk up” & “lean down” method that most people recommend, but often times that leads to the deposit of really “stubborn body fat”…so getting really lean could be a complete nightmare. I’m going to talk about “stubborn” body fat in a future post. This is a HUGE reason I’m against the idea of bulking up and cutting down.

Rusty

jay January 17, 2008 at 3:42 pm

thanks for the reply, i appreciate it.

Aidy February 1, 2008 at 10:59 am

I’ve started the Simon Waterson – “Daniel Craig” Workout as posted above two weeks ago.

All the basics are there for a circuit training approach to weights. I am noticing the differences already.

The workout seems to be working well so far.

I’ll let you know how I get on in the coming weeks.

admin February 1, 2008 at 2:35 pm

Aidy,

That is great! You will be my guinea pig and test out how this workout works. Obviously it worked for Daniel Craig!

Cheers,

Rusty

Cory February 5, 2008 at 5:58 pm

Hey Rusty, I know this is a little bit of an older post but I wanted to comment on it. I know what a few of the womem and guys said on here about Daniel Craigs build being a bit too big still, but considering my body style and build this is exactly the build I am going for. I would have to say if I was lean without sacrificing alot of muscle this would be about my ideal size and build. I think Ive found my goal. Now I just need to find his actual stats to see what Im shooting for. I guess I will be able to tell more when I do get down closer to my goal, but this really would be my ideal.

admin February 6, 2008 at 1:24 am

Cory,

Daniel Craig looks phenomenal! Seriously…go for this look…he fits into clothes well and has slightly more than average amounts of muscle. Same type of build as Matthew McConaughey. It is a great look for sure!

Rusty

Aidy February 21, 2008 at 7:41 am

Well I’m at the end of week 4 at the momment and I can really see the changes already.

The switching between high reps and low reps each week really works well.

The 1000m row at the end is a great way of finding out how mush fitter I am getting. I’ve gone from 4.25 to 3.44!! Obviously my initial time when I hadn’t been rowing for a long time.

I also put on a 10 min cycle at the end keeping my HR above 160bpm.

My Polar reports a usage of 1100 cals over a 1hr 10min

admin February 22, 2008 at 1:23 am

Aidy,

Thanks for checking in! You sound like you are doing great and burning calories like mad! Just like you, I give my body “no choice”, but to burn fat.

You make me want to go back to the gym and I just got done with my workout 2 hours ago!

Very motivating!

Rusty

Jordan March 19, 2008 at 3:40 pm

I come across Brad Pitts workout routine for his Fight Club role. It appeared he was pyramid training. Is there any advantages to this type of training? Would this benefit in mass or tone? If anyone could help it would be appreciated!

admin March 19, 2008 at 7:11 pm

Jordan,

There are so many ways to reach the same goal. Pyramid training does work…especially if you want to add a bit of size. I prefer straight sets of 5 reps over pyramid sets…and I will explain in a post soon…in fact it may be my next post.

Rusty

Adrian April 24, 2008 at 6:47 am

Has anyone ever tried the “i want six pack abs” of “tyler durden” workout by arnel.

http://www.iwantsixpackabs.com

http://www.mensworkoutguide.com

He seems to reference Craig Ballantyne in a lot of his articles so his influence is Turbulence Training.

Would love to hear what you think of these workouts Rusty.

Vipul May 5, 2008 at 1:26 pm

Hello Rusty..

U really gave me some good advise in Square Chest Section.
I am 6 Feet Tall and 70 Kgs, i am Underweight, i dont have any body fat but except my tummy region, i have some fat on the sides!

I dont do any Cardio as i am afraid that i will loose weight, but i know that some day i have to do it to get rid off mt abdomen fat which is toughest to get rid off. But i am waiting till i gain more muscle mass and then only start reducing weight, i want to look like that Brad pitt look in fight club, lean and toned and Weight around 78 Kgs, not more.

can you please tell me that if i do Cardio then will i also loose my Body Muscles Mass?
And is it better to wait till i get more weight and then start cardio or shall i go for cardio from now only??

Thanks a lot 🙂

Brad May 7, 2008 at 9:50 pm

Hey Rusty, I’ve read several places on the net that when Brad Pitt was training for fight club he lifted weights 4 days per week and only did cardio one day per week?! Is that even possible? He was so ripped I don’t believe it. But I’ve read that everywhere and no one seems to question it?

Also, have you ever seen what his actual diet was during the time he was training for fight club?

One last thing, have you ever done a report on celebrities and there diets and workouts to get super lean, and what their actual height and weight are????? Just curious, I think that would be an awesome article!

Take care!

Jordan May 8, 2008 at 9:57 pm

Vipul I have the same problem! Super lean but with the extra fat around the lower abs! I was also wondering how I could get rid of this fat without ending up looking like Michael Rasmussen! If any one has any suggestions please help!

admin May 10, 2008 at 8:37 pm

Brad,

There are a lot of ways to get to that low of body fat levels. Someone like Brad Pitt, who was already pretty lean could get there by extremely strict dieting and just lifting. I certainly don’t think this is the ideal route for most people. I wouldn’t necessarily try to mimic what a specific celebrity does to get ripped. They often devote 3-4 hours per day to just get in shape for their upcoming movie roles. A regular person with a normal schedule can get just as ripped, but it is going to take a slightly different approach and a little longer period of time.

Jordan,

The lower abs are slightly stubborn body fat. It just takes patience more than anything. As long as you continue to operate in a calorie deficit for a long enough period of time, you will lose this body fat.

Rusty

ChuenSeng July 1, 2008 at 7:23 am

just wondering wat is your take on Vipul’s comments. I believe i have the same problem and it would be great to hear wat your recommendations are

Deety Lad July 27, 2008 at 4:48 am

Rusty, I would love if you could find the time to answer this question, although I can imagine that you don’t have all the time in the world.

Basically, I am 5″11 and 165 pounds. No idea what body fat % but I’m not ridiculously muscular, or ripped/cut looking.I very much want to get a physique like Brad Pitt did in Fight Club. Right now, I look fairly good, but I have some fat that I could lose. You can’t see my abs or anything. I have been working out quite a lot recently, doing full body lifting 3 days a week, and cardio just about every day but Sunday.

So here:

1) Should I do H.I.I.T 3-4 times a week? Conventional fitness magazines recommend once or twice maximum, but I feel I could do more and I really want to whip into shape as fast as I can (hopefully 5-6 months to be in Tyler Durden shape, if that is remotely possible).
2) What would you recommend I eat? I can’t do that 5-6 times a day ‘cos that’s just bloody impractical, but I can eat smaller portions, I’m determined.

Ted July 28, 2008 at 2:37 am

Rusty,
I’m an 18 year old swimmer, going to college in the fall. I just backpacked in Europe for a month with 3 friends, and we drank a LOT of beer over the course of the trip. We also ate budget food that definitely was not part of my diet before the trip. Before the trip, I was 6’2″, 172 lbs. with 9% bodyfat (I have really strong legs–breaststroke). Now I’m 6’2″, 185. I lost my six pack and most of my prior muscle definition. I don’t know what bodyfat percentage I am now, but i know I’m not happy with it. I’ve never encountered a situation like this before, as I’ve ALWAYS been active and eaten healthy from age 12, swimming and lifting weights a total of 5 hours a day for the last 4 years, eating TONS of vegetables, whole grains, fruits, and lean meat, and protein shakes.

I plan on doing a slightly more intense version of the Daniel Craig workout, in addition to 2 hours of cardio per day (since I’m swimming for my college team starting in 7 weeks, and I need to get in shape for that, too).

I just want to know how I should handle this situation because I really do not know much on how to “shred the pounds” or whatever, since I’ve always been cut or ripped. The only thing I’ve ever had to worry about was bulking, but now I need to do both, while doing a lot of cardio.

Your website TRUMPS bodybuilding.com and teenbodybuilding.com (my old resources for health and fitness information). Thanks SO much for your help.

Ted

note…I read this thread and showed your site to a few of my friends wanting to know how Daniel Craig got his Bond body. just decided to post my inquiry here out of convenience sake.

Nick December 7, 2008 at 1:11 pm

It appears Daniel Craig is leaner in the new Bond? Comments?

frank March 18, 2009 at 4:15 pm

any idea on pitts body measurements in fight club?

Aaron July 9, 2009 at 11:59 am

I’ve just began a serious regiment of training since highschool sports. I’ve never been bulky but always had a slim/athletic figure. Putting on size and deffinition is no problem for my upper arms and shoulders/neck/back yet, I seem to struggle with chest size and deffinition. How would you recomend working out these areas. I’m 6′ 184lbs and plan to slim down and tone up to 170lbs or less. I would like upper and middle chest deffinition as the underside of my pecks seems to be benefiting from my overall workout. I eat much protein, do the shakes and devote much time to core and cardio to take away fat and gain the abs deffinition. What are your suggestions for this area? Oh, I should mention I am a hard gainer with a high metabolism.

Thanks, – A

al wheeler July 5, 2010 at 9:35 pm

If you look up steeve Reeves on the web you will find the very best body builder of all time.His routine was so far advanced for his time.. Good luck..Al Wheeler

Daniel July 19, 2010 at 7:22 pm

I am suprised people prefer the Tyler Durden look over James Bond. Personally, I think Tyler Durden looks like he is on crack, no offence.

I am also suprised women prefer the metrosexual look, like that of Christiano Ronaldo, more than a manly athletic look. That guy looks pretty, not handsome. There are many women who want to date pretty boys, but there are also many women who prefer the more build look. So, it’s hard to choose one look over the other based on what would get you succes with the ladies.

Looking beyond the physique results, I prefer the training style of James Bond which is athletic with Olympic Lifts and gymnastics over that of the bodybuilding workouts of Tyler Durden. I am doing kickboxing two times per week. Looking good for the ladies is definitely important to me, but so is training to become more athletic.

loser1 August 28, 2010 at 1:06 am

first rule to fight club is dont talk about fight club…….

whatever you want to callme February 7, 2011 at 10:43 pm

crack! now thats funny….. really he looks good to me. lean and fit and ready to whoop somebodys you know what………ass. but yeah i get what you are saying especially in the movie. in some scenes he looks skinny lean and then other scenes he well built. i guess the lighting

whatever you want to callme February 7, 2011 at 10:45 pm

well i read somewhere that he said weighed 160 for the role. the lightest he ever been.

whatever you want to callme February 7, 2011 at 11:05 pm

just lighting, his leanness to show each part of the body and broad shoulders thats all. hes not skinny, just ripped and trim and fit to survive.

Marcus Ramot August 13, 2011 at 4:36 pm

Love the website. I believe not only is Exercise important but you should have a very balanced diet if you want to keep in shape and keep fit.

Tom August 28, 2011 at 8:22 am

I agree Marcus very informative.
Always hard work required to get that killer six pack but definitely worth the effort.

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