Video Diary Of A Fitness Model...(Ross Edgley)

wish I had all those supps haha, were both very similar body types, after my cut il probably be in fitness model condition, do you use mp nut butter by any chance?

khris mate!!... yeh was an expensive month on the supplement front : ) bro you should definitely model, will just go nicely with your qualifications and everything. MATE just ordered the MP butter last week.....almost gone, haha!!! really need to start monitoring the intake, lol

yea stuff is dense but good nonetheless lol

haha!!! mate i'm yet to find a meal i don't put it on....

sounds weird but the other day i made an egg white omelette.... then put some peanut butter in the middle and folded it over (kinda like a strange crepe)... the peanut butter melts on the inside.... MATE was awesome!!! honest!!! haha

sweet gota give that a go I usually have on my pasta lol

ooooooh ok... trying that bad boy! lol... got a big leg session later... will carb up on that and let you know how i get on, : )

nice squats of sorts i take it?

khris you are a culinary genius!!! pasta and peanut butter... i am a fan!!!! haha!!!

and yip you know it : ) .... squat, leg press, lunges...then maybe follow up with more sport specific stuff and some smaller isolated movements...winner!

Hey Ross
Im trying to bulk up now and i was wondering what supplements from myprotein should i take that would allow me to bulk up fast and any tips you can give would be appreceiated.

Thanks

yeh course i can buddy....

first what sort of bulking you thinking of doing? is it a 'leanish' bulk...or are you just wanting to stack the scales and add on some big weight : ) ?

well if you can give me tips and supplements for both bulking i will see which one appeals to me.iv found it hard to bulk in the past so was wondering which bulking is easier and which bulking would cost less in supplements?

Thanks

Just discovered this Diary, and it has convinced me to join the MP forum in order to comment on how interesting and useful it was. I'm looking to within the next few days start a 4 week cutting cycle to try and get a leaner, toned look before I begin my round the world travels and it was great to see that many of the methods I already intend to incorporate in my training (e.g HIIT) were replicated during this diary. Whilst techniques such as semi-fasted cardio were brought to my attention for the first time, and are hopefully something I will be able to utilise whilst attempting to strip fat and help reveal those all important Abs. Two questions for Ross though if I may, obviously I'm going to be looking to achieve a more sculpted look over a month (not 5 days) so is there anything else you would reccomend in the way of balancing training / nutrition when you have more time to play with? And also, as somebody very new to the idea of supporting training with proper nutrition / eating, is there any ideas you can share that will help me shut off cravings to eat sugary, high-fat junk foods that I have always struggled to supress? At the moment I train very well but am often ruining my hard work during moments late at night or after work where I let my defences lapse and end up raiding the sweet cupboard or eating junk. Any advice would be greatly appreciated (Y)!

hi ross me agen just wondering what the gym you use is called as you say its £17 a month wow thats cheap and the gym looks pretty good.

Quote

Originally Posted by BulkingUp

hi ross me agen just wondering what the gym you use is called as you say its £17 a month wow thats cheap and the gym looks pretty good.

Hey buddy....well glad you enjoyed the videos : ) means alot.. so glad people like them!!!

mate travelling round the world!!!! cool!!! i did a bit of travelling, LOVED IT!!!

yeh firstly 4 weeks is brilliant... means you don't have to do any 'controlled dehydration' like i had to (it's only temporary and also not pleasant, lol) you can just concentrate on losing body fat and building a sustainable, lean look for your trip....which you will do through a controlled diet, proper supplementation and using HIIT and semi fasted cardio as and when you need them : )

you mentioned you get cravings late at night.... it's possible you're not getting enough sleep for your lifestyle.... i will try not to bore with you too much detail but...there was a bunch of research done at Brown Medical School and Rhode Island Hospital, that showed a hormone called leptin triggers production of the active form of the peptide AMSH - an appetite suppressant in the hypothalamus which is the area of the brain that controls hunger and metabolism...... now the body produces less leptin when tired, which may explain why you are eating sugary, high fat junk food late at night since with less leptin your appetite is less suppressed

also with sugar cravings the only solution is to go cold turkey.... completely eliminate sugary foods from the diet. since when you eat just 1 sugary food, blood sugar levels rise and as a result the body releases insulin to bring them back down... but too much insulin is released and your blood sugar levels dip (some people call this 'crashing' and it's when you get that initial buzz from a sugary food but then you feel kinda low afterwards)... this is when you reach for another sugary food, which in turns makes blood sugar levels go up again... insulin is released... and they drop back below their normal level again....this keeps happening until the entire cookie jar is gone, lol... or the entire ice cream tub is eaten!! we've all done it : )

the only solution is to stop that blood sugar rollercoaster before it even begins... since it's hard to get off once on....

hope this helps : ) and let me know how you get on

(and if i don't message you before your travels, have an awesome time)

Quote

Originally Posted by BulkingUp

hi ross me agen just wondering what the gym you use is called as you say its £17 a month wow thats cheap and the gym looks pretty good.

haha!!! i know...it's run by a bunch of my mates (like a members run club) in my hometown of grantham....

it's a big shed, with just tonnes of weights in there....

but i train all over the place at the minute... have about 5 gym memberships because i'm working up and down the country, lol.... but i think that's my favourite...proper rocky style, lol

Quote

Originally Posted by BulkingUp

well if you can give me tips and supplements for both bulking i will see which one appeals to me.iv found it hard to bulk in the past so was wondering which bulking is easier and which bulking would cost less in supplements?

Thanks

hi bro.... hmmmm really is up to you.....

and although i'm no bodybuilder (so not too clued up on bulking)...i've used 2 methods to put on muscle...

first method was by relying on creating a calorie surplus (so consuming more calories than you expend) combined with an anabolic strength workout.... supplements like Hurricane XS or Hard Gainer are brilliant for this. you definitely will put on muscle but also a little fat

the other method is to rely less on a calorie surplus and more on hormonal and cellular improvements.... by supplementing with creatine esther, tribulus, BCAA's...etc. and although some people find this alot harder to bulk up on (ectomorphic muscle types would possibly).... you won't put on as much fat...

so it really depends on your personal preference... some people don't mind putting on a little 'cushion for the pushing' lol..... others want to remain lean when bulking

: )

lol thanks

Quote

Originally Posted by Ross.Edgley

Hey buddy....well glad you enjoyed the videos : ) means alot.. so glad people like them!!!

mate travelling round the world!!!! cool!!! i did a bit of travelling, LOVED IT!!!

yeh firstly 4 weeks is brilliant... means you don't have to do any 'controlled dehydration' like i had to (it's only temporary and also not pleasant, lol) you can just concentrate on losing body fat and building a sustainable, lean look for your trip....which you will do through a controlled diet, proper supplementation and using HIIT and semi fasted cardio as and when you need them : )

you mentioned you get cravings late at night.... it's possible you're not getting enough sleep for your lifestyle.... i will try not to bore with you too much detail but...there was a bunch of research done at Brown Medical School and Rhode Island Hospital, that showed a hormone called leptin triggers production of the active form of the peptide AMSH - an appetite suppressant in the hypothalamus which is the area of the brain that controls hunger and metabolism...... now the body produces less leptin when tired, which may explain why you are eating sugary, high fat junk food late at night since with less leptin your appetite is less suppressed

also with sugar cravings the only solution is to go cold turkey.... completely eliminate sugary foods from the diet. since when you eat just 1 sugary food, blood sugar levels rise and as a result the body releases insulin to bring them back down... but too much insulin is released and your blood sugar levels dip (some people call this 'crashing' and it's when you get that initial buzz from a sugary food but then you feel kinda low afterwards)... this is when you reach for another sugary food, which in turns makes blood sugar levels go up again... insulin is released... and they drop back below their normal level again....this keeps happening until the entire cookie jar is gone, lol... or the entire ice cream tub is eaten!! we've all done it : )

the only solution is to stop that blood sugar rollercoaster before it even begins... since it's hard to get off once on....

hope this helps : ) and let me know how you get on

(and if i don't message you before your travels, have an awesome time)

Cheers for the speedy reply Ross. I wasn't exaggerating with the vids either- genuinely really interesting. I've now added this page to my favourites bar so I can refer back to them if necessary (y).

Yea really looking forward to travelling, covering most of Asia / Southern Hemisphere over 4-5 months. Will probably miss the ability to hit the gym regularly, but that’s why I’m trying to get in to decent shape now so I can, if necessary, rely on mainly body-weight resistance exercises to maintain a defined look.

Glad you’d consider 4 weeks a good length of time. I thought so as well, especially when I’m not in too bad a shape as it is, and just need to aim for more definition. Was worried others may think it’s not long enough. Controlled Dehydration does sound a bit gruelling, I hope you were adequately compensated for your time / effort! Out of interest based on training between 3 and 5 times a week in my situation, how many HIIT / Semi Fasted Cardio sessions would you be looking to fit in? I’m not sure whether as many as possible until results start coming may be risking overtraining?

Don’t worry you won’t bore me that easily. I’m pretty knew to the whole idea of bodybuilding / getting in shape, and am very interested in it and keen to learn as much as I can. Lack of sleep sounds like a great diagnosis though. Almost as if you know me lol. Living a 19yr olds gap year student lifestyle means all too often burning the candle at both ends, and this is definitely the main area I need to improve most, to help my training. I could really do with not going out drinking as well to help save the pennies for travelling, so perhaps I’ll try and recruit some will power from somewhere and focus on getting a regular 8 hours from now until I leave for Thailand. At which time I’ll probably lose any sort of sleeping pattern all together !

Ok then, that’s understood. No chocolate / sweets for me anymore if I want to succeeed! It definitely makes sense what you say, because I’ve at times managed to go 2-3 days where my nutrition is spot on, but then one little lapse on day 4 and all of a sudden I find myself munching through the whole blummin sweet cupboard! I’m determined to cut this out though! Cold turkey as of today ;-).

Anyway thanks for all the advice and best wishes. You’re a top bloke!

Hi

Just wondering on average how much money a month do you spend on supplements and which supplements are essential for someone trying to add size.

Quote

Originally Posted by BulkingUp

Hi

Just wondering on average how much money a month do you spend on supplements and which supplements are essential for someone trying to add size.

oooo i think that varies quite alot.... from my days as a poor impoverished student, lol.... to now when i might need all the help i can get for a photoshoot, so buy a small teams supply of supplements, lol

but i think the bare essentials (in my opinion) are...
- A good whey protein (isolate optional since i know it's a bit more expensive)
- maybe a dextrose/maltodextrin blend to have with your shake post-workout
- ultra fine scottish oats....great for bulking whether for breakfast or pre-workout

OR

instead of this.... Hurricane XS since it's an all in one (i think that might work out cheaper)

then i think it's personal preference with other 'bulking supplements'.... from creatines, to testosterone boosters

but they are certainly the essentials in my opinion...

hope this helps bro : )