The "Daniel Craig Workout"

Oh god, here I go, doing a workout based on a celebrity's looks. I know, I don't have the kind of resources that he has: masseuse, personal trainer, spa-treatment, etc. And it's downright pathetic. But looking at his workout plan online, it is deceptively easy. The diet is strict but not being overtly so, the workout is a simple 45-minute tour of the gym with an emphasis on compound exercises, and the cardio is simple as well. I know the diet works, because I have done it before. The workout I've tried for the first time, and could vouch the effectiveness of compound exercises, and the cardio I'm bumping up (from 2-mile runs a few times a week to a 5k run everyday). His build is exactly what I'm going for, and I know what my body looks: wide shoulders, arms not too big, and mid-section not too defined. His legs are skinny (thus the omission from the photo), but he only does squats as a lower-body exercise. My quads are naturally big, and they'll get enough exercise from the running. So I'll give it a go, even if it is a little embarassing that I am indeed following fitness tips from "celeb gurus". Somebody kill me pleeeeease...

The Exercises (4 SETS, 10-20 REPS)

The Clean and Jerk
Squat

Bench Press
Pull Ups or Chin Ups

Dips

Barbell Curls

Dumbbell Lateral Raises

DIET
Breakfast: omelets with tomatoes and cheese, fruit, toast, milk
Snack: apple, yogurt, nuts
Lunch: protein, rice or beans, milk
Snack: fruit, nuts
Dinner: protein, salad or vegetables, fruit, milk, no carbs

Before bed: protein

SCHEDULE
0600-0700 PT
0700-0730 Perimeter Run (everyday)
0730-0800 Personal Hygiene, Abs
0800-0900 Breakfast

0900-1630 Work
1630-1830 Workout (M,T,Th,F,S)
1830-1900 Dinner

2000-2030 Personal Hygiene, Abs
2030-0500 Sleep

The regime is actually not very rigorious. A 5-day workout built on compound exercises is very draining and could lead to injuries. I'm also thinking about a 2-mile run in the end of that, but that's probably a good way to overtrain myself. The diet isn't very hard to follow, since DFAC offers quite a few selections other than rice, potatoes, and/or bread. And the schedule, although it looks strict, is actually the natural way things flow during this deployment (during the last 4 months, at least. Let's see what happens on the next 11 months). This is going to be for 2 months, then I'm switching to German Volume Training. It looks enticing, but it looks way too complicated. When it comes to the gym, one should never be too complicated.

Stay tuned, as they say.