The Film workout vs. the real Bond workout? Part - 3

Intense training causes a lot of stress on the body and dependent upon your physical condition you may require a fair few more calories a day but it is important where you get those calories from. Obviously high quality foods are in, would Bond have anything less? However, unfortunately it's not all caviar with toast and chopped egg.

The Diet

Meal frequency
When doing a large volume of training you would be looking to eat between 4-6 meals or snacks spread equidistant through the day and based on good foods and beverage choices. But what are these? Bollinger '69? Vodka martini?

Hydration
I'm afraid martinis and fine wines are out and pure water is in. Try and find ways to make getting this easy, start the day with a big glass and keep a 2 litre bottle on your desk or in your locker, try and make a real dent in it by the end of the day. Add to this extra water when training, preferably having somewhere in the region of 400 - 500ml an hour before training and more after.

A couple of coffees a day is fine but that is all, keep them for when they are most needed or useful like before training. They should be an addition, not a crutch.

Food
Firstly the building blocks of your body; fat and protein, the bricks of your new house. You are going to need good sources of both of these.

Protein
This is the macro nutrient that feeds the formation of muscle, helps to raise metabolic rate and keeps you feeling full. Good sources include lean meat and fish as well as eggs and some dairy. Try and get the best you can avoiding the high fat cuts and highly processed types of meat. Fatty fish is also great, eat this regularly.

Avoid and high sugar low fat dairy often seen marketed as 'health foods'. Yes, you have lost the fat but it has been replaced by sugar.

These foods will help rebuild muscle, fueling recovery from workouts and raising the metabolic rate, you can also use them to displace some of the carbohydrate you might otherwise eat if you're a little on the tubby side. This is another great way to feed muscle and starve fat.

Top secret & eyes only: Fat is good for you.
Unfortunately for years this has been the nutrition pariah, but things are changing and rightly so; our cells are surrounded by fat, our brains are ostensibly big lumps of fat. The problem is not fat, but getting too much of the wrong types, saturated fats and trans fats.

We generally get too much saturated fat (though saturated is still necessary!) and too little of the other fats (monounsaturated fats and omega 3 polyunsaturated fat) because of our 'modern meat' type diets. In a nut shell the animals we eat have too much fat on them, and it's of the wrong type. Seems complicated, but don't worry about trying to count grams.

Here is the solution, eat lean cuts of meat and seek out the other fats. This means olive oil and avocados are in. Keep the yolks in your eggs and include Omega 3 containing foods such as oily fish, some nuts and seeds (don't fret about which ones just eat plenty of almonds, walnuts and mixed seeds) which are essential, so put those pecan coated salmon steaks in the oven now.

Nature's vitamin pill: fruit & vegetables
Lots of fibrous fruits and vegetables will supply you with many of micro nutrients (vitamins, minerals and phytochemicals) you need to function properly and help you rebuild muscle tissue - kind of the mortar between the bricks in you house.

Eat as much and as many different types of these as you can get hold of. If you have heard the term 'try and eat the rainbow' this is exactly what I am getting at - variety is the key to getting lots of nutrients you need to repair and rebuild supplying nutrients like no vitamin pill ever could. Explore fruits and vegetables you haven't tried, find new ways of including ones that you know but are bored of and try those old hated ones again. I taught myself to like Brussels sprouts: if I can do that, you can do anything!

Last but not least comes starchy carbohydrate
This is the fuel you use to power the body. The brain and nervous system need a decent amount as you will use up energy working hard in the gym or on the road, eating a good supply is important, but not everyone needs the same amounts.

Carbohydrate has in recent times got a bad press. True, over-consumption of refined carbohydrate (found in sweets, cakes and pastries for example) is a major public health nuisance and not something that is going to allow you to get that defined, chiseled look but you will need it to fuel training. The answer is to

a) eat to support your energy needs and
b) time it right so it goes to the muscle and not 'spill over into the fat stores'.

Breakfast and after training are the two best times to get these. Use good sources like oats, weetabix or branflakes for breakfast, and the brown carbs (whole wheat bread and pastes etc) soon after training.

If you're very lean and looking to pack on muscle you would then add a little carbohydrate from good sources at each of your 4-6 meals. If you are looking to drop body fat, then restrict them mostly to the a.m. and around training.

The Bond menu

OK, so this is just a bit of fun, a menu calling on some choices from the books and films with some additions and changes for a better physique and recovery from training.

Breakfast: 08.00
3 Scrambled eggs
(with chives, but only a little butter)
2 slices whole wheat toast
Orange

Snack: 10.30
A protein shake and nut and seeds
(Daniel Craig mentions having these 'seemingly every 15 minutes')
Apple

Lunch: 13.00
Cold beef
Potato salad
Large green salad

Snack: 16.00
Boiled egg (cooked for 3 1/3 minute)
Some almonds

Training: 18.00
I know Bond always has a martini at 18.00 but you're in training, remember to drink around 400ml of water one hour before training and perhaps a coffee (black with no sugar, not 'medium sweet') which may help with the intense training.

After training: 19.00
Figs
(Fat free) Greek yogurt

Dinner: 20.30
Grilled Sole
Large green salad with mustard dressing
Fresh bread roll
A glass of white wine (not half a bottle)

Train like Bond, eat like Bond and look like Bond, just don't go shooting anyone, you hear?

© 2008 Drew Price

About the Author 
Long time Bond fan Drew Price is a Registered Nutritionist and physical performance consultant living and working in London, UK. His work includes clinical practice in the City and on Harley street working with a variety of clients from FTSE 100 senior executives, elite athletes to those with chronic disease and average people looking to get fitter and healthier. In addition to this he also holds lecture and seminars to a variety of audiences from companies to university undergraduates. 
  www.drewprice.co.uk


Further reading: 

  www.crossfit.com
  www.gymjones.com

Commando Workout, by Simon Waterson
Buy at Amazon.com | Buy at Amazon.co.uk


Body challenge, by Simon Waterson
Buy at Amazon.com | Buy at Amazon.co.uk


Other sources and resources 

  www.bullyxtreme.net/Daniel_Craig.htm
  www.squidoo.com/daniel-craig-workout
  debrief.commanderbond.net/index.php?showtopic=33216&st=30&p=594572&#entry594572
  debrief.commanderbond.net/index.php?showtopic=44210&st=0
  www.ajb007.co.uk/index.php?topic=26028&cpage=10
  fitnessblackbook.com/fitness-studs/the-james-bond-workout-how-007-gets-toned-muscle/#more-59