Toby Kebbell RockNRolla Johnny Quid Workout
I’m on a new mission, brought about by watching a film, who said Films and TV turn people into deadbeats
My latest ambition is to push the fitness regime to the next stage and get a body like Toby Kebbell who played rock star Johnny Quid in Guy Ritchie’s movie RocknRolla . . .
A Responsible and Aspirational Image
You can, no doubt, see the scale of the task - the question is . . .
Is it possible to look as fit as that when you’re my age ?
It’s a challenge that’s for sure but I’m starting from a good place. The actual amount of weight I need to shift is negligible but despite being a nominal amount it’s about the hardest amount to shift.
The ball is already rolling with a 20,000+ monthly drop in calorie intake thanks to my new abstemious regime. As to diet, food that is now off the menu includes: bread, pasta, pastry, rice, curry and anything pre prepared.
Today’s Menu
Breakfast: Porridge with added seeds, goji berries and other unknown things !
Lunch: 3 scrambled eggs
Dinner: Half a roast joint of turkey, steamed sprouts, carrots, cabbage. Roast sweet potatoes
Nothing in between. Several pints of water, green tea,1 cup of coffee and three cups of tea
That takes care of nutrition so all that remains is a ton of aerobic exercise, it ups and high repetition weight training - who said life on the wagon would be dull 
This is something I feel highly motivated to do, indeed i have to do it - failure is not an option.
I need to pull my finger out otherwise I’m in danger of failing to do something I set out seriously to do . . .
something I’ve never done before - so I have to see it through.
As Johnny Quid said at the end of the film
Now I’m gonna be a real RocknRolla !
Perhaps I should take bets on whether I will succeed or not !
Wish me luck !
Soon to be Ripped Rod
Femme Fatale said,
April 2, 2009 @ 8:42 pm
Rod,
Wow
If and when you look like that, I will meet up with you 
( whoever said women are shallow)
FF
xx
Rod said,
April 3, 2009 @ 7:37 am
FF,
there’s no if - just when
I’m resolute in my attempt and have already been exercising this morning !
Women shall - never - I don’t believe it
Regards
Fat Rod
WoE said,
April 3, 2009 @ 11:52 pm
Rod,
Just hang on there …. are we saying then that last year’s project of whittling yourself into a DC body form was completed and certified by a qualified electrician?
We’re sure that at some stage you also wanted the body of Pamela Anderson….. just another little thing you haven’t achieved 
WoE
Rod said,
April 4, 2009 @ 6:54 am
WoE
the DC workout is a thing of the past - haven’t you heard !
Old Hat now
Times change and things move on - besides DC is fat
at some stage you also wanted the body of Pamela Anderson
I’ve always wanted Pamela Anderson’s body
Best
Rod
WoE said,
April 4, 2009 @ 5:53 pm
Rod,
You’re a bit like a high jumper, passing on one of the lower hurdles and attempting max…. sounds like you though. Only question is will it be gold, silver or bronze?
DC is not fat, he’s manly and doubtless cuddly too
WoE
Rod said,
April 4, 2009 @ 8:15 pm
WoE
I’ve always believed in aiming as high as possible when I attempt things I’m committed to.
Even if you fall short you still get further than setting your sights for a lesser goal.
Rod - Going for Gold !
Rafael said,
April 15, 2009 @ 3:04 pm
Rod how’s the regime going? You still doing it? i think to get that sort of body will take you a year of gruelling hard work. By the way if i had the time i’d like to aim for the same, but hey i’m not retired…what to do? Nice site by the way.
Raf
Rod said,
April 15, 2009 @ 5:13 pm
Hi Raf,
thanks for the comment and welcome to the site, hope you’ll return.
It’s actually going quite well, in fact if it continues this way I think I may even get there !
The key to it is undoubtably diet, low low fat and virtually no alcohol !
The rest is aerobic exercise and sit ups for definition in preperation for the day when all the fat is stripped.
Not so time consuming Raf - give it a go
All the best
Rod
ItsKcm said,
May 20, 2009 @ 7:50 pm
This is a pretty awesome goal, are you still sticking to it? What weight training are you doing and what have you found helped give you more definition? Nice site, hope my questions are welcome! Kyle
Rod said,
May 21, 2009 @ 7:53 am
Hi Kyle
thanks for the comment and welcome to the site. It is pretty ambitious I admit but I’m going for it and time will tell . . .
All weights are simply free weights, I’m keeping the wieght at such a level as I can do 20-30 reps !
This gives it quite a cardio feel Kyle.
As much cardio exercise as I can get coupled with careful food intake. No white carbs, low fat, no bread etc.
All the best
Rod
kim said,
June 17, 2009 @ 6:17 pm
Hi Rod,
I too was impressed with the definition of the Johnny Quid body. It was reminiscent of Bruce Lee in Enter the Dragon. I am encouraging you to keep up the regimen. It is a worthwhile goal. The key, as you are well aware is to eat enough protein and eat small meals throughout the day so that your metabolism will remain high.
Peace bro,
k
Rod said,
June 17, 2009 @ 7:48 pm
Hi Kim
thanks for the comment and welcome to the site.
The whole thing is diet, you’re absolutely right.
Protein, no white carbs, green tea, water, no processed food and everything is low fat.
It is working and if I can get the same results to a small part of my stomach as I’ve got to my sides, back and chest then I’ll be there.
The last few yards, as with everything, are the hardest
All the best
Rod
TurtleWax said,
August 4, 2009 @ 5:42 pm
Rod,
You should check out Mark Sisson’s site: http://www.marksdailyapple.com/ . It might be a bit of hard pill to swallow (in terms of conventional wisdom etc.), but you need only look at the author himself. He is 56 and looks in better shape than most young guys. You’ll find you don’t have to kill yourself in the gym and you’re able to enjoy a lot more. Food for thought, anyway.
Cheers,
TurtleWAx
Rod said,
August 4, 2009 @ 6:56 pm
TW,
you can’t argue with the results TW, I had a quick look and will go back later - he seems to have a diet pretty much the same as mine so I hope he’s got it right
Welcome to the site TW and thanks for the comment
Cheers
Rod
hgh said,
October 29, 2009 @ 2:17 pm
hey Rod…this is a pretty intense regime! good effort! it’s been a few months now i was wondering if you had any photos to prove you’ve actually achieved it!! If you could put some up that would be epic, might be enough motivation to get me going !!
hgh
Rod said,
October 30, 2009 @ 8:29 am
HGH,
I’m at the hard yards stage now, not too far away and the plan is now that the winter has arrived I’m going to hit the static bike - hard !
Also alcohol is being knocked on the head as part of the final push
I suspect that last bit that needs losing to really get the effect probaly equates to less the 2 pound in actual weight.
That should be esay but thta last final bit is proving very stubborn.
All the best
Rod
Ross said,
November 24, 2009 @ 8:16 pm
Hi Rod,
Just found this page on Google. Must say this sounds like an amazing goal, one that i now will be trying.
It will take me more than a year judging by my starting weight/ build, but was just wondering if you had any really big tips?
Also, the diet you outlined, is it that everyday or do you vary it? And the exercise, Would you be able to post the exact routine at all?
Apologies for all the questions, just needed a few pointers,
Ross
Rod said,
November 24, 2009 @ 8:34 pm
Hi Ross,
thanks for commenting and welcome to the site.
As to exercise anthing that raises your heartbeat significantly, exercise bike, fast walking, jogging and the like
The “big tip” if you like is diet - it’s all down to what you eat.
I believe it’s far more important than exercise.
Check the percentage fat and calorie content on the things you eat - get to know them.
Cut out fat and ‘bad calories’ everywhere you can.
I do indeed vary my diet Ross but plenty of chicken and veg, eggs etc - just low fat (but plenty of olive oil)
This doesn’t mean going hungry at all - just make sure those calories are good ones.
) in the final push, I’m not that far off now, pretty much as TK in the pic bar a bit around the belly button area.
I avoid ‘white stuff’ white rice, pasta, pastry potatoes etc
Keep off the bread or at least go wholemeal
Drink is a killer - I’ve just dumped it (yet again
It’s not easy Ross, that said I eat plenty of lovely and healthy food I just avoid the crap !
It’s worth remembering that calories are a hell of a job to burn off but putting them on is easy (you’d have to walk briskly for over 2 hours solid just to burn off a nan bread ! )
Best of luck with it
Rod
Ross said,
November 24, 2009 @ 8:44 pm
Hi Rod,
Cheers for the tips, pretty much made my plan of action now. haha.
Cheers,
Ross
Josh said,
December 19, 2009 @ 8:26 am
I realize you are well into your workout at this point. However, Johnny Quid is so skinny it is unhealthy. His body is reminiscent of a coke addicts and is not based on rigorous exercise. If you’re seeking the sinewy definition, that can be had, but not in the manner that his is.
Some advice: your diet is not bad for the most part, but needs some adjustments in a few areas. You mention trying to cut out fat in any way possible, however some fat is good (and necessary) for proper results. I recommend cutting out trans fats (partially hydrogenated is a giveaway), consume small amounts of saturated fats (beef, etc), and actually increase your mono- and polyunsaturated fats (nuts, seeds, fish oils). I personally recommend a ratio of 45% carbs, 25% protein, and 30% fat. Beyond that, your diet sounds fairly healthy.
For your training, I recommend that you blur the disctinction between cardio and weight training, instead, drastically increase your intensity level during weight training to create a cardio effect during the weight training. You can achieve similar results of long, slow, duration cardio with a shorter bout of high intensity work. A good way to do this is pick a weight that you can do 6-8 reps of, and then do 4 or 5 rounds of whatever reps you feel comfortable with, with a set of push-ups or some other calisthenics mixed in. Check out CrossFit.com for more training ideas that match this mentality, there’s tons of resources there.
On the abs, I recommend you work on exercises that maintain mid-line stabilization, rather then bending the abs. The reason for this is that the primary function of the abs (and core) is to resist movement, so if you do plank exercises and others that require heavy contraction of the core to maintain the position, you will see a much larger increase in definition and strength.
That should give you some good insights to help you get past the slump and really open the door to getting the results you seek. A good thing to remember is that muscle hypertrophy (growth) is induced by hormonal changes in the body that result in the release of HGH and Testosterone, both of which are released at peak levels with super high intensity.
Good luck!
-Josh
tyler said,
January 7, 2010 @ 8:43 am
I dont know if any of you know this, but to prepare for that role but….: “Losing the weight was a seven day starve where I ate nothing but colon cleanse and green tea, which does exactly what it says on the tin. Then I ate one very small meal a day for the following nine weeks. So that was how I dropped a stone and a half and I don’t know exactly what that is in pounds” so he bassically starved himself……
Sentnl said,
April 29, 2010 @ 7:23 pm
So… Pics.. or fail?
Rod said,
April 29, 2010 @ 7:33 pm
Sentnl,
sorry for the late reply, your comment was lost in the moderation queue.
I wouldn’t claim full succees as yet but not too bad. I got some pictures sorted today for something else but I’m not sure those particular ones are right so I’ll try and sort something out by way of progress.
Verdict: One final push to shift a little surface fat around the navel so not quite there yet but not too bad for a bloke my age
It’s possible to get somewhere near and still be healthy
Cheers
Rod
loler said,
June 7, 2010 @ 1:22 pm
I would really like to see some pictures even if you have not succeded yet.
MLM said,
July 1, 2010 @ 7:46 am
Toby Kebbell said in a interview that to get a body like that, he ‘’starved'’ himself for seven days. Then the next 9 weeks he only ate one meal in a day. Just small meals of course
Because when your body don’t have food for a week or so it starts to eat the fat and the muscles and you’ll lose weight. Not that it is the best way to get a body like Toby’s but why not give it a try? 