It should come as a surprise to exactly no one that the James Bond diet involves decreasing body fat while increasing muscle. For 51-year-old Daniel Craig, that meant cutting down on the carbs and unhealthy fats and loading up on both natural and supplemental proteins. He also quits smoking every time he prepares for a new franchise instalment and limits his alcohol intake to just two nights per week. Sure, he could go completely dry, but that would be somewhat out of sync with the part. Let’s call it ongoing research for a character who famously prefers his martinis “shaken, not stirred.”

Eggs and Toast – James Bond (i.e. Daniel Craig) reportedly takes his eggs poached, not fried. He eats two of them for breakfast along with two slices of toast. Should you do the same, consider putting down the white bread and picking up the whole grain instead.

Protein Shake – All it takes is a quick stroll through the nearest weight room to hear pretty much everything you need to know about the benefits of protein shakes. Daniel Craig drinks them. You should too.

Meat – Do you enjoy a lean cut of steak or quality chicken breast? So does Daniel Craig along with numerous other celebrities, all of whom implement protein-rich meats into their respective diets.

Protein Shake – It’s time for another snack and that means its time for another protein supplement.

Meat – The best part about turning mass into muscle? You can potentially chow down on steak or chicken breast twice a day, presuming you diet the Daniel Craig way.

In super spy-like fashion, Daniel Craig has primarily kept his James Bond workout routine under wraps. However, that hasn’t stopped plenty of health sites or magazines from determining the method behind his muscle madness. All we’re trying to say here is that the Daniel Craig workout is more of an approximation than it is an exact science, especially since he might change things up from one instalment to the next.

Perform 3 sets of 10 reps of the following exercises:

Perform 4 sets of 10 reps of the following exercises:

Perform 4 sets of 10 reps of the following exercises:

Perform 4 sets of 10 reps of the following exercises:

Perform 3 sets of 10 reps of the following exercises:

For the weekends, you can take a looser approach toward fitness. What’s important is that you keep off the weights so that your muscles can properly recuperate. In the meantime, employ stretching exercises before partaking in some light cardio. Whether that means hiking or cycling or jogging on the treadmill as you watch “Skyfall” for the twentieth time is up to you. Just be sure to keep your blood flowing and your eyes on the prize.

We get it: you had big plans to party all weekend long. We’re not here to tell you that the pubs, restaurants, and night clubs are completely off-limits, though we can promise you that a full night of drinking will probably hinder your progress in some way. No matter what you decide to do the night before, be sure to implement another round of stretching and cardio during your second day of rest. It will help you retain a consistent focus and furthermore, assist with both heart health and metabolism.