Renowned British athlete, ultramarathon swimmer, and author Ross Edgley made headlines in 2018 as the first person to swim around Great Britain, completing the journey in 157 days. On July 7, 2024, Edgley published a YouTube video detailing his preparation for an ambitious 317-mile (510-kilometer), 56-hour non-stop swim across a river by following a 20,000-calorie bulking diet.
Planning a one-month intensive bulking phase, Edgley aims to gain 10 to 15 kilograms (22-33 pounds) to prepare for his swim down the frigid Yukon River in Canada, where temperatures can drop to as low as 8°C (46.4°F). His goal is to increase his body fat not for muscle growth but for survival. The extra weight provides insulation against hypothermia in extreme conditions.
[Related: Hybrid Athlete Fergus Crawley Explains How To Fuel Long Endurance Runs]
Edgley’s 20,000-Calorie Diet
Edgley reports his initial weight is approximately 83 kilograms (183 pounds). He intends to increase it to around 100 kilograms (220 pounds) by the end of the month to have enough energy reserves to complete the world’s longest swim.
Breakfast
Edgely begins his day with a traditional English breakfast served on four distinct plates:
Watermelon
Chocolate Donuts
Rolls
Baked Beans
Chips
Bacon
Sausages
Toast
Bread
Chocolate Spread
Cake
After breakfast, Edgley trains at the gym with food already prepped.
Intra-Workout Meal
Here’s a list of snacks Edgley enjoys during his workouts:
Four Ice Cream Bars
White Oreo Milk Bar
Marshmallows
Popcorn Cookie
The rationale behind Edgley’s approach is how high his training intensity and volume are. “So many kilometers in the pool, so many kilometers in the gym,” said Edgley. “I want to ensure I’m not in a calorie deficit. I don’t want to lose weight [but rather] need to be putting it on. The carbs help with intensity in the gym and in the pool.”
Ross Edgley’s Workout
Edgley performs the following exercises while snacking:
Standing Cable External Rotation
Cable Triceps Extensions
While executing standing cable external rotations, Edgely indulges in his ice cream bars, saving the popcorn cookies and white Oreo milk bar for the cable triceps extensions. Since the training volume is so high, Edgely ingests intra-workout meals to stay in a caloric surplus.
The worst thing we could do is attempt this world record swim without sufficient body fat [for] insulation.
[Related: What Is Muscular Endurance? (Plus the 10 Best Muscular Endurance Exercises)]
Lunch
Following his workouts, Edgley visits a restaurant for lunch, where he places the following order:
Two Chips
Two Pome Fruits
Two Croquette
Two Chicken Wings
Sauce
Post-lunch, Edgley ventures to the cliffs for his sea swim, simultaneously catching chocolate muffins and marshmallows. With every plunge into the ocean, he attempts to catch and consume the snacks tossed. Right after his swim, Edgley settles for a rich and greasy meal:
Two Burgers
Tomatoes
Chips
Squid
Garlic
Watermelon
Pineapples
Local Blood Sausage
Crème Brûlée
Cinnamon
Spaghetti
“It’s not all popcorn and marshmallows. Genuinely, we are also putting away some good food,” Edgley expressed. “To make up 20,000 calories, it’s inevitably going to be a little dirty, but at the same time, you have to eat nutrients [and] look at your immune system.”
Following a substantial meal at the restaurant, Edgley visits a nearby kiosk to purchase a large ice cream cone generously topped with an assortment of the following condiments:
Cookies and Cream
Popcorn
Biscoff
Kinder Bueno
[Related: The Best EMOM Workouts for Strength, Endurance, and Mass]
The Next Day
Edgley indulges in burgers and fries at a diner the following day before heading to a nearby store for gelato sprinkled with a colorful candy bar. After treating himself, Edgely steps on the scale—he gained roughly three kilograms. After bulking all day, Edgley expressed disappointment about the insufficient weight he hoped to have gained.
“We’d probably put away 20,000 calories in the last 24 hours, barely shifting the needle on the scales,” sighed Edgley. “It shows the laws of thermodynamics, calories in versus calories out, and even calorie expenditure when you’re in heat. I need to get home, and I need to bulk harder.”
Featured image: @rossedgley on Instagram
The post Why Ross Edgley Is Eating 20,000 Calories a Day to Gain Fat for “World’s Longest Swim” appeared first on BarBend.