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Leave any comments or questions in the form below &... I'll answer back ASAP

George,

Here's the schedule...

Building chest, arms, & shoulders like Daniel Craig (Mondays)

Getting abs like Daniel Craig (Tuesdays & Thursdays)

The fast way to get legs like Daniel Craig (Wednesday)

Building back, neck, shoulders, & biceps like Daniel Craig (Fridays)
Adrian Bryant | 07.18.08 - 11:41 am | #

Hi Adrian!

I can hardly wait to get going with these tips.

Just one question about the schedule:

Should we do these every day for six weeks, or how many days / week?

Also should I do them all on one day or spread the exercies out?
(Chair Dips, TVA exercise, Ab Slides, Hill Sprints, Handstand Pushups)

Appreciate it so much!
Cheers,
G
George | 07.18.08 - 1:27 am | #

Sameer,

For your goals - skipping & stationary jogging will burn fat but a better way for you May be by doing manly cardio to burn fat & build muscle and

have you seen this will smith workout yet?

You can bombard with as many questions as you like as long as it's questions about looking better so...

keep those questions coming until you get the body you want
Adrian bryant | 07.07.08 - 7:50 pm | #

Well, I'm not lean. I've got a broad built. I wouldn't call myself fat, but yes I am chubby with unwanted flab here and there. Like my paunch and face. Is it possible to get that lean muscular athletic look with my build ? And what exercises should I do to build muscle ? Do i loose fat first and then build muscle ? And can i continue skipping / stationary jogging. I'm sorry I'm bombarding you with so many questions but I need to make a weekly exercise plan.

I need to have something like this - http://photos.imageevent.com/guy.../june- wills.jpg

I could post a few pictures of how I look right now, so it might be easier for you to advice. I'm sorry I'm posting so many messages and maybe bothering you but I'm really determined to change my look.

Thanks a bunch.
Sameer | 07.07.08 - 1:31 am | #

Sameer,

From what you said - I'm guessing you're already pretty lean but you in your eyes you're one step away from having that perfect 'ripped' body you want so...

Do this fat loss plan here to lose those last 10 pounds of fat and...

Watch this entire 8 min video to lose your pauch
Adrian bryant | 07.06.08 - 5:31 pm | #

Hi Adrian,

Let me first thank you for putting up such great information on the web. Your exercises seem genuine and I'm sure they work.

I am 6.1" tall and weigh about 85 Kg's. I have developed a paunch and need to get rid of it. I began doing cardio exercises like skipping rope and stationary running but then read somewhere that they wouldn't help much. The problem is that I am looking to obtain a LEAN/MUSCULAR body something like WILL SMITH's. I have come across various exercises on your site but I'm having trouble choosing what to follow because of so many options that are given. eg. Do I follow Sit Ups/Ab Roller/TVA for abs.. ?

Please advice

Thanks a bunch!
Sameer | 07.06.08 - 11:13 am | #

John,

Go here for exercises to get stronger

Go here to lose fat and build muscle

Go here to lose belly fat
Adrian Bryant | 06.29.08 - 11:05 am | #

Hi Adrian this is John and I am 28 yrs and I am 5'11" tall but I have obese body when I say that I mean that I have pooch tummy and fat coming from side of my waist and flabby thighs and rather small and skinny forearms and lose arms with no muscle and I am vegetarian..I really need your help as I am tired of everyone calling me I am fat and I am looking older to my age even my girlfriend feels the same thing..so If you can suggest me the exercise that i can do at home as I work i do not get time for gym..Exercise that will help me become fit and stronger and also to lose fat and build muscle ...I will be really great-full to you.
John | 06.29.08 - 7:35 am | #

Ry,

NO - if you want to get bigger arms & chest faster - Do this chest-arm workout here instead
Adrian Bryant | 06.10.08 - 8:12 pm | #

Hi, I basically just want his arms and chest. Instead of doing chest on Mondays and Arms on Fridays, would it be possible to split up those sets to do everyday, monday-friday, and get the same results? So like for chest, instead of doing 25 reps of dips on one day could I do 5 reps monday-friday and get the same results?

Thank You
Ry | 06.10.08 - 7:13 pm | #

Tim ,

It sounds as if you're more concerned with losing weight (relying on what the scale says) than losing total bodyfat% - is this true?

If so, then YOU DO want to avoid weight training until the scale says 205-210 but if you want to lose mainly bodyfat (WHICH I HOPE is what your real goal is)

Then lifting weights will be fine and YES... the scale may say you gained weight but your bodyfat % will drop and you'll look leaner as you gain muscle.

YES - whey protein is great for burning fat & building muscle

I hope I provided you with the info you need but please... feel free to contact me anytime if more help is needed and please go to NowLoss.com for more tips on how to lose weight
Adrian bryant | 04.28.08 - 10:43 am | #

Adrian - Hope you can help.
I'm 40, in the Marines, in Iraq, run 3-5 miles a day and 10-13 miles once a week. 223lbs, 75" and broad shoulders. I've always been athletic and through exercise and genetics I guess, I have a resting heart beat between 32 and 42 depending on level of cardio I'm involved in for that phase.
I'm out in the boonies and we don't get the food like at the main bases here. We do have an abundance of tuna, bottled water, junk food, etc... We are fortunate enough to get a decent meal once a day such as pasta, chicken, cooked veggies (I know), and rice. Fresh fruit is a problem and so is boredom.
I walk on the treadmil for an hour(random-hill-level 20) and burn about 1100 calories in the morning. In the evening I run anywhere from 30 - 60 mins on treadmil for another 1200 calories. All the while taking in ice water throughout the day. Every 5 or 6 days I'll do a half marathon on the treadmil (can't run outside - too small of a post) and drop 3 pounds over night.
My problem is I want to go from 223 (started at 227) to 205-210 before I start my strength trng. We have a nice gym (rustic & hardcore) and I spent 2 weeks doing defenition trng just to train my muscles the right techniques before I start the strength phase. I want to drop the weight before I start putting on the muscle but it's difficult with lack of activity. I have whey protien, CE2 Creatine, fish oil, Mega Men Sport daily vitamin, NO Explode, Cellmass, Nitrix & Milk Thistle. I start my day by mixing 1 scoop protien and 1 pack of instant oatmeal with water and drink it. I take 2 redline caplsules and then cario for an hour. About 2 hours later I eat some nuts or fruit if we have it and drink more water until lunch. After lunch I wait about 1-2 hours, take 1 scoop of NO Exlode and then about 45 min later hit a 30-60 min run. After my shower I take 1 scoop Cellmass and 1 scoop Protien combined and sip it over about 30 mins while recovering. I'll snack on something later (sometimes a pop tart - Their all over the place here)

Question - I only eat 2 meals a day. (That's all we get and were on our own for the rest). Should I supplement with whey protein?
Next - Should I continue to wait to hit gym until weight loss is achieved or can I hit it. My concern is that I won't see results in weight if I'm adding muscle.
Sorry, I know this is long winded. I'm a Plt Sgt in charge of a Platoon of motivated Marines and share as much knowledge as I can with them. We're all in the same boat. I'm just older.
We have 6 months to go

Thanks
Tim | 04.27.08 - 4:04 pm | #

Shawn,

Like I said... If you're a beginner - you should see results progressivly quicker than advanced people and once your results slow down to a point you don't like switch it up by doing Mine, your brothers, or the one you saw off that website
Adrian Bryant | 04.27.08 - 2:29 pm | #

you right and thanks for everything. How long do you think it would take to start seeing results by switching my brothers and yours routine every 2 weeks?
Shawn | 04.27.08 - 11:46 am | #

Shawn,

The time it'll take you to get a james bond body depends on your commitment, the sets-reps-and type of exercises you're doing, how much you weigh now, how much bodyfat you have, and other factors so basically...

I really can't answer that question honestly and as for the workout here: http://www.approvedarticles.com/...d---Part-3/ 1665 It's bacisally like mine because it's mainly bodyweight exercises you can do at home but it has more cardio in it

If you're fat then YES... this program would be better for you so you can build muscle and burn fat but if you're kinda of on the skinny side...

Then my program or your brothers would be better because they both focus on you gaining muscle only and...

I don't mind you asking all these questions (keep them coming by all means) but... You have to pick something and stick to it.

It seems to me that this is your first time ever starting a program and let me tell ya... BEginners can usually do anything and see fast results becasue there bodies haven't been acclimated to any weight training yet.
Adrian bryant | 04.27.08 - 9:20 am | #

If you type in daniel craig workout on google, like 75% of the websites say to do this workout routine. Could this workout routine get you results faster? Here is just one of the many links that has the same workout routine. http://www.approvedarticles.com/...d---Part-3/ 1665 Would this workout routine get me faster results then switching off from my brothers and yours?
Shawn | 04.27.08 - 1:41 am | #

Alright, if I did that how long do you think it would take to get a daniel craig body?
Shawn | 04.26.08 - 11:59 pm | #

Shawn,

I would just workout 2 times a week and it would be best if you did your brother's or mine for 2-to-4 weeks and then switch off after 2-to-4 weeks so you can keep "shocking" your body with new exercises and YES...

Taking creatine with juice and a serving of whey protein will speed up your recovery thus... helping you get faster results
Adrian Bryant | 04.26.08 - 5:03 pm | #

Let me clarify that... if I workout say 3 times a week, monday wednesday and friday... I do the workouts you recommend on say monday then do the workouts on my brothers workout machine on wednesday and do the workouts you recommend on friday. If I did something like that every week followed by 10 grams of creatine and 30g protein... would i get faster results because im mixing up workouts?
Shawn | 04.25.08 - 8:49 pm | #

I was just wondering if I did the workouts that you recommend to do once a week, plus do the workouts on my brothers workout equiptment once a week... could I get results faster?
Shawn | 04.25.08 - 8:03 pm | #

Shawn,

Dips-Bench Press = OK
Ab Slides = Reverse Crunch and not ab lounge
Handstand Pushups & Pullups = Heavy Hammer Bicep Curls & Overhead shoulder press.

How much weight would I have to use? - use a weight that'll challenge you for 5-to-10 reps
adrian bryant | 04.23.08 - 4:44 pm | #

So could I substitue these and get the same results?

Dips-Bench Press
Ab Slides-Ab Lounge or Reverse Crunch
Handstand Pushups-Bicep Curls & Tricep Pushdowns

Would that work? How much weight would I have to use?

Thanks
Shawn | 04.23.08 - 11:25 am | #

Shawn,

I've never seen a macy but the bench press can take the place of dips
Adrian Bryant | 04.22.08 - 8:39 pm | #

Hey, my bro has some gym equipment thing. Its a Macy, its kind of like a Bowflex. You can do bench press and barbell curls and tricep pushdowns and etc. How could I do workouts on that to get a body like Daniel Craig, like how would I substitute?
Shawn | 04.21.08 - 8:53 pm | #

Lee,

I wouldn't "include" or add anything - I would substitue things so...

Instead of dips - Do dumbbell bench presses

Instead of ab slides - I would do reverse crunches for abs

Instead of sprints do squats

Instead of handstand pushups - do military presses

Instead of pullups - do power cleans
Adrian bryant | 04.06.08 - 8:12 pm | #

What else would you include if I could use gym? My local college offers a free gym so I can go when i like.

Thanks
Lee | 04.06.08 - 10:15 am | #

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