Wedding Fitness Plan

WEDDING
FITNESS

Daniel Craig physique · November 2025

207

Current lbs

0

lbs lost

—

Weeks left

PHASES

Phase 1 — FoundationWks 1–6

3 days/week. Build the habit. Form over intensity. Start at 23lb — don't rush weight for first 2–3 weeks.

Mon: Full BodyWed: ReformerFri: Lower Body

Phase 2 — AccelerateWks 7–14

4 days/week. Circuits + intensity. Progress to 33–43lb. Visual changes start here.

Mon: UpperTue: ReformerThu: LowerFri: HIIT

Phase 3 — PeakWks 15–20

4–5 days/week circuits. Strip the fat, reveal what you built. 70% nutrition now.

Peak Circuit 4×/wkBeckham LegsDaily Sauna

KEY RULES

🐕 Fasted morning walk

Cortado + dog walk before lunch every day. Fasted Zone 2 fat burn — this compounds significantly over 6 months.

💪 Count protein, not calories

Hit 150–165g protein daily. Can you identify the protein on your plate? Good.

🧖 Sauna 3–4× per week

20–30 min post-workout. Final wedding week: daily sessions to reduce water retention.

🎯 The number isn't the goal

207 → 185 is the target but how you look in the suit is what matters. Progress photos beat the scale.

The principle: Eat your biggest meal after training, keep dinner light, and let the fasted morning window do its work every day.

TRAINING DAY

6–9am

Fasted window

Cortado only. Dog walk here = fasted Zone 2 fat burn. Your body is using stored fat as fuel.

Pre-workout

ProMix Pre-Workout

Take 20 min before training. Still fasted — maximizes fat burn during the session.

0–45 min after

Protein shake — critical window

ProMix Whey + almond milk + peanut butter + optional banana. Most important nutrition moment of the day.

2–4pm

Meal 1 — biggest meal

Protein + white rice + cooked veg. Eating after training means food goes to muscle, not fat storage.

7–8pm

Meal 2 — lighter dinner

Protein + veg, less or no rice. All prepped Sunday — open fridge, reheat, done.

If needed

Evening snack

Fruit or small handful almonds. Under 150 cal. Stop eating 90 min before sleep.

REST DAY

6–9am

Fasted morning walk

Most important habit on rest days too. Cortado + 25–35 min dog walk. Keeps fat burning without stressing recovery.

2–4pm

Meal 1 — slightly smaller

Same structure but reduce rice on rest days. Less glycogen needed when not training.

Afternoon

Sauna session

15–20 min red light sauna. Best in the evening — temperature drop promotes deep sleep and overnight GH release.

7–8pm

Meal 2 — light

Protein + veg. Skip rice on rest days if you can — you don't need the carbs.

BEST WORKOUT TIMES

Best

Post-2pm (right after work)

Train immediately when meetings end at 2pm. Take pre-workout at 1:40pm at your desk. Best window for your schedule.

Good

Late morning (10am–12pm)

Still fasted if you haven't eaten. Good strength output. Eat main meal right after.

Ok

Afternoon (2–5pm)

Fine if morning doesn't work. Eat a small meal 90 min before. Fat-burning benefit is lower since you're fed.

Avoid

Late evening (7pm+)

Elevated cortisol disrupts sleep. If evening is your only option, keep it light — reformer or a walk.

Foundation · Weeks 1–6

3 days/week. Form over intensity. Start at 23lb for all exercises.

MONDAY — Full Body

Goblet Squat

Quads / Core

3×12 · 23lb

Romanian Deadlift

Hamstrings / Glutes · XPlate bar

3×10 · 22lb

Overhead Press

Shoulders · EZ bar

3×10 · 23lb

Bent-Over Row

Back / Posture · Straight bar

3×10 · 22lb

Kettlebell Swing

Full Body / Fat burn

3×15 · 23lb

WEDNESDAY — Reformer

Footwork Series

Leg tone · Reformer

3×10 each

Long Stretch / Plank

Core / Stability · Reformer

3×8

Short Box Series

Deep Abs · Reformer

3×10 each

Side Leg Series

Hip / Outer Thigh · Reformer

2×12 each

Elephant / Pike

Hamstrings / Core · Reformer

3×8

FRIDAY — Lower Body

Reverse Lunge

Quads / Glutes

3×10 each · 23lb

Single-Leg RDL

Balance / Hamstrings

3×8 each · 23lb

Sumo Squat

Inner Thigh / Glutes

3×12 · 33lb

KB Swing AMRAP

Cardio finisher

3×30s on/off

Dead Bug

Deep Core · Mat

3×10 each

How to add: Search each name exactly as shown in Fitbod. For items marked Custom, tap + → Custom Exercise and name it as shown.

STANDARD EXERCISES

CUSTOM EXERCISES — add manually

Daily flow: Fasted morning → Post-workout shake → Lunch 2–4pm (biggest meal) → Dinner 6–8pm (lighter, already prepped) → Optional fruit snack.

⚡

ProMix Pre-Workout

Pink Lemonade · Zero sugar · All natural

20 min before workout — training days only

1 scoop in 12–16oz water. Start with 1 scoop and build to 2 once your gut confirms it's fine. 200mg natural caffeine, beta-alanine, L-citrulline, B12. No artificial anything.

⚠ Crohn's: Beta-alanine can irritate. Start at half serving for 1–2 weeks, build up once you know it sits well.

🥛

ProMix Whey Isolate Shake

Post-workout · All natural

Within 30–45 min after training

Recipe: 1–2 scoops Whey Isolate + 8oz unsweetened almond milk + 1 tbsp natural peanut butter + optional half banana.

35–45g

Protein

~350

Calories

Healthy

Fats

⚠ Crohn's: Whey isolate is generally well tolerated. Monitor first few uses. PB: just peanuts + salt.

🧖

Red Light Sauna

Recovery + fat loss

20–30 min · 3–4× per week post-workout

Post-workout timing extends the thermogenic window. Red light 660–850nm accelerates muscle repair. Rest days: evening sessions promote deep sleep and overnight GH release.

Pre-wedding week: daily sessions

Reduces water retention, gives skin a glow, makes you look 2–3 lbs visually leaner. Stay hydrated.

90 MIN

Sunday session covers your entire week

Start (0:00)

Preheat oven 400°F. Line 2 sheet pans. Start rice cooker — 3 cups dry white rice.