As a certified fitness trainer, I've made it my norm to go through celebrity fitness regimens to gain insight to help my readers and clients achieve their fitness goals.
While researching, I came across Ross Edgley's workout routine and diet plan, which looks intense and effective to make you fit quickly.
Ross Edgley is known for his overall approach to fitness and nutrition, which emphasizes functional strength, endurance, and a well-balanced diet. He promotes a holistic approach to fitness that incorporates various training methods and challenges to push the limits of human performance.
Edgley realized he needed to increase his general strength and size and became a powerful figure in Sports Science.
In this article, I will provide my findings on Ross Edgley’s meal plan and workout routine, his stats, and the supplements he incorporates into his daily routine.
Quick Summary
- Ross Edgley's workout routine consists of strength training focusing on biomechanics and mobility. He focuses mostly on plenty of rests between sets.
- Edgley's diet is high in carbs, protein, healthy fats, and vitamins. His body will benefit from all the nutrients he obtains from these foods.
- Edgley's supplements consist of protein shakes and multivitamins that give him additional nutrients he doesn't get from whole foods.
- Ross Edgley integrates functional strength and endurance-focused training, with a balanced diet rich in protein, carbs, and healthy fats to support peak performance.
Celebrity Stats/Career Highlights
- Age: 37 years
- Height: 5ft 9in
- Weight: 215 - 225 lbs
- Waist: 37 inches
- Chest: 44 inches
Ross Edgley Workout Routine
Here's Ross Edgley's workout routine:
Monday: Legs & Calves
Ross Edgley does a calves and legs routine on Monday by doing these four workouts:
- Squats (4 sets, 8 reps)
- Front squats (5 sets, 5 reps)
- Lunges (4 sets, 20 reps)
- Calf raises (5 sets, 10 reps)
Tuesday: Arms & Abs
Ross Edgley trains his arms and abs on Tuesdays by doing an average of five sets and ten repetitions.
- Standing or seated barbell curl (5 sets, 10 reps)
- Hammer curl (5 sets, 10 reps)
- Band or cable paloff holds (5 sets 10 reps)
- Weighted dips (5 sets, 10 reps)
- Weighted leg raise (5 sets, 10 reps)
Wednesday: Rest
Ross Edgley rests on Wednesday to recover from the previous day's workouts.
Thursday: Shoulders
Below is Ross Edgley’s shoulders routine:
- Clean and press (4 sets, 8 reps)
- Shoulder press (5 sets, 5 reps)
- Side delt lateral raises (5 sets 10 reps)
- Front delt raises (5 sets, 10 reps)
Friday: Back
On Friday, Ross Edgley’s back routine consists of four workouts with an average of five sets.
- Snatch (4 sets, 8 reps)
- Deadlift (5 sets, 3 reps)
- Pull-ups (5 sets, 5 reps)
- Single bent-over row (5 sets, 10 reps)
Saturday: Chest & Triceps
Ross Edgley hits his chest and triceps on Saturday with an average of 5 sets.
- Bench press (5 sets, 5 reps)
- Dumbbell fly (5 sets, 5 reps)
- Close grip bench press (5 sets, 10 reps)
- Tricep pushdowns (10 sets, 10 reps)
Sunday: Rest
Ross Edgley has another rest day on Sunday off from his workouts.
Workout Principles
Since starting his fitness journey, Ross Edgley has learned much about diet and training.
Ross Edgley's workout routine attempts to imitate several strategies now employed by the Russian Olympic Weightlifting team.
He focuses on breaks between sets while working hard on biomechanics and mobility. If no equipment is available, he can select a tree and set up gymnastic rings on top of it. Then, Edgley will work out what is before him.
Ross Edgley Diet Plan
Here is the Ross Edgley diet plan:
- Meal 1
- Black coffee
- 1 teaspoon of coconut oil
- 1 pinch of stevia
- Meal 2
- 3½ ounces of lean organic minced beef
- 2 stuffed peppers
- Mixed greens
- Meal 3
- 3 ounces of chicken avocado salad
- Pine nuts
- 1 teaspoon of olive oil
- 1 teaspoon of coconut oil
- Meal 4
- 3½ ounces of chocolate balsamic glazed pork ribs
- Meal 5
- Lemon
- Berry protein loaf
- Meal 6
- 7 ounces of quark cheese
- Natural yogurt
- Cinnamon
Ross Edgley's Diet / Nutrition Principles
Ross Edgley's diet is high in carbs, protein, healthy fats, and vitamins. His torso will benefit from all the nutrients he obtains from these foods. It aids in his ability to sustain his peak level of fitness.
"One dietary plan cannot meet everyone's needs optimally. There are just too many factors and genetic variations to consider. Weight, ancestry, medical history, and physical activity are just a few of the more obvious ones."
- Ross Edgley, Athlete, Ultra-Marathon Sea Swimmer & Author
Ross Edgley eats a high-protein diet. His diet is high in both lipids and carbs.
They provide his body with the energy required to accomplish rigorous training sessions. Ross eats an average of 220 grams of protein, 240 grams of fat, and 1240 grams of carbs each day.
Ross Edgley works out like a savage and consumes enough calories to power his muscles. He consumes six to seven meals a day.
Water consumption is critical to Ross Edgley's eating plan. Edgley makes it a point to drink at least one gallon of water daily to keep his body hydrated and performing at its best.
Ross Edgley avoids eating foods that don't have any nutritional value. These foods include junk food, additives, artificial flavors, chemical ingredients, and sweeteners.
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Supplements
These are the supplements that Ross Edgley uses to fuel his body:
- Protein shake: Protein shakes and whey protein may help you lose weight by regulating your appetite, increasing your calorie burn, and reducing belly fat when combined with a high-protein diet. Protein shakes build muscle while enhancing performance and recovery. They also help to prevent muscle loss and may even help to increase muscle mass when decreasing weight [1].
- Multivitamins: Multivitamins are nutritional supplements rich in minerals and vitamins. Taking multivitamins reduces the chance of developing heart disease and cancer. Multivitamins may help improve memory and mood. Furthermore, antioxidant vitamins and minerals may aid in the prevention of some types of eye problems [2].
Other possible supplements that Ross Edgley takes include:
- Vitamin E: It is an extremely effective antioxidant. Vitamin E is required by the body to help it strengthen its immune system and fight off invading bacteria and viruses. It promotes blood vessel dilatation and clotting prevention. Furthermore, cells use vitamin E to communicate with one another and carry out various essential duties [3].
- Creatine: Creatine improves high-intensity exercise performance and speeds up muscle growth by assisting muscle cells in producing more energy [4].
- Vitamin B12: This vitamin promotes the health of your body's nerve cells and blood and the creation of DNA found in all cells. Furthermore, vitamin B12 aids in the prevention of megaloblastic anemia, a blood disorder that leads to weakness and weariness [5].
- Vitamin D: This vitamin aids the body in regulating phosphate and calcium levels. These nutrients are necessary for bone, tooth, and muscle health [6].
- Fat burners: Fat burners can help with fat loss, but they work best when paired with a well-balanced diet. Fat burners work in various ways, including increasing energy, reducing appetite, promoting burning fat for energy, and increasing metabolism and core temperature, which allows you to burn more calories throughout the day [7].
FAQs
What Does Ross Edgley Eat?
Ross Edgley eats foods rich in carbs, proteins, and fats. Edgley takes black coffee, minced beef, mixed greens, pork ribs, and berry protein loaf.
What Main Supplement Does Ross Edgley Use?
The main supplement that Ross Edgley uses is vitamin D3. He has taken this daily throughout his sports career for the last 10 years since it is essential to preserving immunological health (particularly in athletes).
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852824/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
- https://www.ncbi.nlm.nih.gov/books/NBK441923/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337085/
- https://pubmed.ncbi.nlm.nih.gov/21951331/
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