Daniel Craig was in fantastic shape before his role as James Bond in “Casino Royale,” but to get into those famous briefs, he chose the following diet and exercise plan.

Craig’s diet plan restricted him from consuming refined carbs (simple sugars) after 2pm. Nor was he allowed to consume starchy carbs (potatoes, bread) after 5 pm. He had to eat at least 2 pieces of fruit and drink 2 liters of water daily as well as to consume a post workout snack. Craig did consume alcohol but only on Friday’s and Saturdays. Here is a typical day while Craig followed 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.

As for his workout, Craig did a Circuit Training Routine, which is a routine that involves moving from one exercise to the next with minimal rest. This routine will keep the heart rate up which will burn loads of calories, burn fat and build muscle. Craig performed 4 “giant sets” which included 15 reps on each exercise. Each exercise is to be performed one after the other with as little rest as possible between sets. The routine should be done 3-4 times a week for 6 weeks. Here are some of the exercises Craig used in his circuit training routine:

The Clean and Jerk: Stand with your heels on the ground. Grab a barbell like you are going to deadlift it. Lift it to your mid thighs, flip to your chest, then press overhead.

Squat: Traditional squats with wide stance and toes pointing out a bit. Just go down to 90 degrees. Don’t lock out at the top.

Bench Press: Basic barbell bench press, but take 3 seconds to lower and one second to raise the weight. Don’t lockout at top.

Pull Ups or Chin Ups: Take an overhand grip, and make sure you go up high enough to where your chin goes over the bar. If these are too difficult use a chin up machine or lat pull down machine.

Dips: Basic dips and go down to where your elbows reach 90 degrees before going back up. Use a Gravitron machine that assists you with dips if you are not strong enough.

Barbell Curls: Use a straight bar if possible and use a full range of motion.

Dumbbell Lateral Raises: Bend your arms 90 degree’s and use a strict motion to raise the dumbbells to shoulder level. It is best to use a light weight and be strict with these.

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