Ross Edgley Workout and DIET
Fitness Influencer
Born: 1985
Ross Edgley is British. He comes from a family of athletes and has been involved in some sport or other since he was a kid. At age 14, Edgley got moved up to senior level water polo playing for Great Britain but struggled to compete against bigger, stronger players. He enrolled in Sports Science at university and put on over 40 lbs. of muscle in just one year. Edgley is famous for doing all sorts of crazy stunts for charity, like running a marathon while pulling a car (it took about 19.5 hours). He also swam around Great Britain, 1780 miles over 157 days, a feat which was documented online by Red Bull TV. Another stunt involved losing 24 lbs. in 24 hours. Edgley coaches and lectures around the world. He is a partner in the PhD Nutrition supplement company. He also designed a workout program for Men’s Health called Primal 9. Edgley also wrote 2 bestselling books The World’s Fittest Book and The Art of Resilience, as well as a cookbook and other fitness and inspirational books. He has hundreds of thousands of followers on social media. Edgley is 5 feet, 11 inches tall and weighs about 220 lbs.
Known For:
Ross Edgley‘s Diet
Summary
Edgley needs a lot of calories to fuel his wild adventures. He eats vast quantities of food, taking in a lot of carbs and plenty of protein and healthy fats as well, adding up to 8,000 calories a day. He says protein is important for repair, but what he needs when he’s doing a distance event is quick fuel which is carbs and fat. He sticks to the complex type of carbs that are low on the glycemic index like oatmeal and bananas, and steers clear of the junk. He drinks plenty of water to stay hydrated. Edgley also firmly believes that everyone needs to figure out the right eating program for themselves, and he has written a cookbook to help optimize health and strength.
Estimated Macros
- Medium Fat 30%
- High Carb 40%
- Medium Protein 30%
Diet Details
No One-Size-Fits-All Diet
Edgley is the first person to say that no one should use his personal diet as a guide. It fits his needs, but everyone has their own and they must use some trial and error to find the right fit.
Nutrigenomics
Edgley says that nutrigenomics, or the study of how a person’s genes interact with each person individually, helps determine the best nutrition plan.
Pure Energy
Edgley isn’t anti-protein; he just needs fuel that will go the distance which is why he fills up with complex carbs and healthy fats.
Power Meals
Edgley mixes up big batches of oatmeal, peanut butter, flaxseed, banana, berries and vegan protein powder and portions it out into Tupperwares so he has it ready to eat on his marathon exercise sessions.
Tasty Recovery Plan
Edgley’s go-to recovery meal is a flavorful concoction of paprika, lime, and oregano on a haddock fillet with a side of mango salsa. He says it’s the perfect way to restore his aching muscles.
Post-Workout Treats Never Tasted So Good
Another delicious creation of Edgley’s that he eats after a workout is a chocolate protein cheesecake made with egg whites, whey protein, cocoa, yogurt, quark, and gelatin, with a crust made from healthy granola, honey, and berries.
What to Eat
Low Glycemic-Index carbs
Oatmeal
Peanut butter
Banana
Blueberries
Flaxseed
Vegan protein powder
Whey protein
Almond milk
Veggies
Fruit
Fish
Olive oil
Spices
Cocoa
Yogurt
Quark
Egg whites
Water
What to Avoid
Junk food
Fast food
Refined sugar
Processed food
Artificial ingredients
Chemicals
Edgley on diets
A “pet hate” of mine is these diets that are broadcast to millions as the perfect diet. This simply isn’t true. A one-size-fits-all diet is a diet that fits no one.
Edgley on nutrigenomics
Every person processes and assimilates nutrients differently.
Edgley on protein intake
Yes, we need protein to repair and regrow, and when I’m not mid-swim, I will heed the advice.
Edgley on his energy supply
I’d rather have a plentiful supply of my 2 energy-yielding macronutrients: fat and carbohydrates.
Edgley on refueling while exercising
When I’m swimming for 8 hours, I can stop between 1 km intervals and demolish a bowl.
Edgley on the importance of good food
When I’m not spending hours in the pool, I pay such close attention to my choice of butcher!
Edgley on his chocolate protein cheesecake
Post-workout nutrition will never be the same again for me.
Edgley on consuming lots of calories
A lot of athletes can’t stomach that much food.
Ross Edgley‘s Workout Routine
Weekly Routine
It Runs in the Fam, Literally
Edgley comes from a long line of athletes. His dad was a tennis coach, his mom was a sprinter, and his grandparents ran marathons and were in the military.
Always Active
Edgley played many sports as a kid, including soccer, rugby, tennis, and trail running, but specialized in swimming and water polo, and represented Great Britain in international competitions starting at age 14.
Near-Death Experience
Edgley’s first year of playing senior water polo was almost his last when a bigger competitor nearly drown him. He escaped by biting the guy’s leg, and then decided he needed to switch up his training to get stronger.
Functional Training
Edgley may pull whacky stunts for publicity, but he’s all about training that suits the purpose of your exercise goals.
Mega Daily Dose
Edgley regularly spends hours in the pool, and he also does plenty of other workouts including standard weight training.
Explosive Plyometrics
Edgley says that explosive plyometrics (EP) such as push-ups or squats performed quickly are an overlooked way to prep for strength training and get the muscles firing on all cylinders.
Tips to Be the World’s Fittest
Edgley’s World’s Fittest book contains teachings and tricks from a wide range of fit and healthy people, including Japanese monks, Olympic champs, and military personnel.
Exercise Style
A Ross Edgley Routine
Explosive Plyometric warmups
Strength Training
Swim
Run
Do what gets you fired up.
Edgley on fitness challenges
I don’t mind admitting I basically got bullied in the pool during my first year at senior level by guys much stronger and bigger than myself.
Edgley on the human body
The main thing I learnt is how durable the human body is, and how it is infinitely more powerful than modern science often gives it credit for.
Edgley on Explosive Plyometric warmups
When it comes to your deadlift, squat, everything fires that much [more] efficiently.
Edgley on the best way to train
As to methods, there may be a million…but principles are few. The man who grasps principles can successfully selects his own methods.
Ross Edgley’s Supplements
Plant-Based Protein
Edgley mixes up entire ‘cauldrons’ of oatmeal, peanut butter and plant-based protein to eat when he’s out on a marathon swim session.
SEE BEST PICKS
Whey Protein
Edgley also uses whey protein to recover after working out. Whey protein is considered the gold standard for muscle growth.
Multivitamin
Edgley is part-owner of Ph D Nutrition brand supplements, including Prime Man Multivitamin to counteract the effects of lengthy sessions in the water or on land.
Omega-3s
Edgley eats fish regularly, but he still supplements with omega-3s whose essential fatty acids support heart health and boost mitochondrial function, the power centers in cells.
Vitamin D
Edgley also supplements with vitamin D because of its many beneficial effects, including immunity, muscle repair, bone health, and cognition.
Ross Edgley‘s Lifestyle
The Importance of Sleep
Edgley considers sleep to be an essential component of health and has studied the effects of sleep deprivation, including hallucinations, illness, and decreased athletic performance.
The Big Swim
Edgley’s 157-day swim around Great Britain was a grueling affair. Salt water eroded his tongue, he developed ‘Rhino neck’ from the wet suit rubbing and his feet turned rainbow colors and lost their arch. He alternated between swimming for 6 hours and resting for 6 and ate about 15,000 calories per day.
Pain for Gain
In 2016, Edgley ran a marathon while pulling a 3,000-lb. car to raise money the Teenage Cancer Trust. That same year, he climbed a rope of 29,029 feet, the exact height of Mount Everest, also for the same charity. Other charitable feats include running barefoot for 1,000 miles carrying a 110-lb. backpack and swimming 62 miles across the Caribbean pulling a 100-lb. tree.
Resilience Is Key
Edgley’s bestselling The Art of Resilience offers advice on the mental strength and stamina needed to withstand any situation and overcome adversity.
Top Three Heroes
One of Edgley’s heroes is Bruce Lee because both believe in pushing the limits of human capacity. Second top idol pick: Arnold Schwarzenegger. His third is Dr. Yuri Verkhoshansky, aka the father of plyometrics, for his incredible knowledge of strength and conditioning coaching.
Smile Therapy
Edgley has a simple tool he uses when the going gets tough: he smiles. The ethos of the Royal Marines is ‘Cheerfulness in the face of adversity’ and Edgley sticks to that rule.
Ever Upward
Edgley says his goal is to always keep improving. To that end, he will go to a gymnastics gym, CrossFit class, or other new-to-him gym. Trying new things keeps him humble, and always teaches him something new.
Edgley on sleep
Sleep is (and always will be) absolutely crucial to our survival.
Edgley on goals
My goal in fitness is to have no goal, to make life a continual, enduring success. by our past failures. That’s not you. You are this person right now. You’re the person who has learned from those failures. Build confidence and momentum with each good decision you make from here on out and choose to be inspired.
Edgley on achievement
Be naive enough to start and stubborn enough to finish.
Edgley on how to succeed
Focus on the process rather than the outcome.
Edgley on pain
For the record, I don’t like pain. But it is a means to an end.
Edgley on magic bullets
Don’t fall victim to marketing hype. The “perfect diet” doesn’t exist and the “3-Minute Ab Workout” is a lie.
Edgley on Schwarzenegger
He…was an absolute pioneer of human physical excellence.
Edgley on getting out of his comfort zone
It’s often [an] embarrassing, humbling and valuable experience each time I learn from some 10-year-olds.
Edgley on the relationship between physical and mental health
A healthy, strong body helps produce a healthy, strong mind.
Recommended Products
PhD Nutrition
Gymshark apparel
The World’s Fittest Book
Primal Kitchen Chipotle Lime Mayo
Vibram Five Fingers V Trail Runner
Onnit Exercise Equipment
https://www.menshealth.com/uk/nutrition/a757697/diet-in-a-day-athlete-and-adventurer-ross-edgely/
https://www.phd.com/perform-smart/author/rossedgley/
https://www.phd.com/perform-smart/ross-edgleys-go-to-supplemen-vmsts/
https://muscleandhealth.com/ross-edgleys-study-of-sleep/
https://central.gymshark.com/article/ross-edgley-on-the-study-of-sleep
https://www.gq-magazine.co.uk/gq-hype-cover/article/ross-edgley-ten-rules-of-resilience
