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Today

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The Golfer's Mass & Speed System

Yardsmith

Turn muscle into distance.

Build like a bodybuilder, move like a golfer — add lean mass and turn it into real distance off the tee.

Your nutrition

Fuel

Eat to train, recover and perform.

Your plan

Daily targetsCalories, macros and meals per day

Your complete calorie and macro targets, calculated from your goal.

What to eatFoods that hit your numbers

Targets get easy once you know what common foods carry. Meat weights are cooked. Mix and match to reach your daily carb & protein numbers.

🍗 Protein (cooked weight)

Chicken breast, cooked — 4 oz ≈ 35g
Lean ground beef (90/10), cooked — 4 oz ≈ 30g
Sirloin steak, cooked — 4 oz ≈ 33g
Salmon, cooked — 4 oz ≈ 29g
Canned tuna, drained — 1 can (5 oz) ≈ 30g
Large eggs — 3 ≈ 18g (≈6g each)
Greek yogurt, nonfat — 1 cup ≈ 23g
Cottage cheese — 1 cup ≈ 25g
Whey protein — 1 scoop ≈ 25g
Milk (2%) — 1 cup ≈ 8g

🍚 Carbs — staples (cooked where noted)

White rice, cooked — 1 cup ≈ 45g
Oats, dry — ½ cup ≈ 27g
Pasta, cooked — 1 cup ≈ 43g
Baked potato — 1 medium ≈ 37g
Sweet potato — 1 medium ≈ 26g
Bagel — 1 plain ≈ 50g
Bread — 2 slices ≈ 30g
Flour tortilla — 1 large ≈ 35g

🍌 Carbs — fruit

Banana — 1 medium ≈ 27g
Apple — 1 medium ≈ 25g
Orange — 1 large ≈ 22g
Grapes — 1 cup ≈ 27g
Mango — 1 cup ≈ 25g
Pineapple — 1 cup ≈ 22g
Berries — 1 cup ≈ 15g

⚡ Fast carbs (great right around training & on the course)

Honey — 1 tbsp ≈ 17g
Medjool date — 1 ≈ 18g
Raisins — ¼ cup ≈ 32g
Maple syrup — 1 tbsp ≈ 13g
Jam — 1 tbsp ≈ 13g
Fruit juice — 1 cup ≈ 28g
Sports drink — 20 oz ≈ 36g
Rice cakes — 2 ≈ 14g

🍫 Easy snacks & quick wins (low-fat — top up carbs without busting your fat cap)

Rice Krispies Treat — 1 bar ≈ 17g carbs (1.5g fat)
Cocoa Pebbles / low-fat cereal — 1 cup ≈ 36g carbs (~1g fat)
Frosted Pop-Tart — 1 pastry ≈ 37g carbs
Pretzels — 1 oz ≈ 23g carbs (1g fat)
Bagel + fat-free cream cheese — ≈ 55g carbs
Fat-free pudding cup — 1 ≈ 22g carbs (0g fat)
Graham crackers — 4 ≈ 22g carbs
Cream of rice, cooked — 1 cup ≈ 28g carbs (~0g fat)
Marshmallows / fruit gummies — handful ≈ 22g carbs (0g fat)

🥤 Grab-and-go protein (lean & quick — hits protein on busy days)

Fairlife Core Power (30g bottle) — 30g protein (~5g fat)
Fairlife fat-free milk — 1 cup ≈ 13g protein (0g fat, 13g carbs)
Nonfat Greek yogurt cup — 1 ≈ 15g protein (0g fat)
Deli turkey or chicken — 3 oz ≈ 18g protein (~2g fat)
Beef jerky — 1 oz ≈ 11g protein (low fat)
Egg whites (carton) — ½ cup ≈ 13g protein (0g fat)
High-protein cereal (e.g. Magic Spoon) — 1 cup ≈ 13g protein
Light string cheese — 1 ≈ 6g protein

Building a carb meal: say you need ~65g carbs — stack 1 cup oats + a banana (≈54g) with a drizzle of honey (≈17g) and you're there. Easy carbs like fruit, honey and juice digest fast, so they're ideal right around training on a build phase.

2-minute 40g-protein + 50g-carb hit: a Fairlife Core Power (30g) + a bowl of Cocoa Pebbles with fat-free milk. Because protein and fat are fixed and carbs fill the rest, low-fat treats like a Rice Krispies Treat or Pop-Tart are a legit way to top up carbs around training — they just shouldn’t carry much fat.

Your details

Sex (affects BMR formula)

Age years Weight lb

Under 18? Use these estimates with a parent or guardian and a qualified sports professional.

Height ft / in

Activity Level training + daily life

On this plan + golf 1–2×/week? Use Moderate for the 4-day lifting week. Bump to Very Active only if you run the 5-day week and walk the course; if you ride a cart, stay on Moderate.

When do you train? drives your carb timing Goal

Which bulk should I pick?

Lean Bulk (+10%) fits most lean-to-average builds. Carrying a lot of body fat? Start with Lean Out — you can still build muscle. A bigger surplus mostly adds fat, not more muscle.

Bulk (+20%) is for true beginners and hard-gainers, or when you want faster scale gains and will run a Lean Out afterward. It speeds scale weight but adds more fat, so plan a cut to follow. Either way protein stays fixed, fat stays at 20% of calories or more, and carbs fill the rest — to fuel hard training and a long round.

Your program

Train

Your 20-week plan, one workout at a time.

⚡ The systemHow the 20-week blueprint builds speed

Add lean muscle and turn it into clubhead speed — one consistent week, all 20 weeks.

🏗️

Build the Mass

Heavy, low-rep work on the big lifts — dense, powerful muscle, not just size.

⚡

Make it Fast

Drive every rep up explosively + plyos for rate of force development.

🌀

Ground Force & Rotate

Footwork, throws and overspeed swings transfer power into the club.

📈 How to make it work (and keep your swing)

Clean surplus: Lean Bulk (+10%), gain ~0.25–0.5% of bodyweight a week — not a dirty bulk.
Protein daily: ~1 g/lb, spread across meals.
Quality food & gut health: whole foods; watch triggers if you bloat.
Progressive overload: keep the weight until every set hits its target reps, each rep driven up fast. Then the app adds a small jump (+2.5–5 lb upper body, +5 lb lower body). If reps start to grind, hold the weight. Log it.
Ground & turn: never skip the weekly Speed day or the jump and throw primers — overspeed swings are the light add-on.
Measure it: track clubhead speed on a radar, chase a new number.
Mobility (protects your back) & 7–9 hrs sleep: recovery is where it's made.

Your Yardsmith

You

Your account, reminders and app setup.

Your progress

Stats

Is the work adding distance? Here’s the answer.