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


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% 30%
  • High Carb 40% 40%
  • Medium Protein 30% 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.



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




Peanut butter








Vegan protein powder


Whey protein


Almond milk








Olive oil










Egg whites



What to Avoid


Junk food


Fast food


Refined sugar


Processed food


Artificial ingredients




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
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

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.

Whey Protien

Whey Protein

Edgley also uses whey protein to recover after working out. Whey protein is considered the gold standard for muscle growth.




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

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.

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