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 Game Plan

Your Yardsmith Plan

Calculated live as you type.

🍽️ What do I eat to hit these 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.

⛳ On the Tee

Your Numbers

Sex (affects BMR formula)

Age years Weight lb

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%) is the right default for most people. Past the beginner stage you build muscle at a capped rate (~0.25–0.5 lb/month), so a modest surplus adds mostly muscle with minimal fat — and keeps you mobile for the swing. A bigger surplus doesn’t build more muscle, just more fat.

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 the surplus goes to carbs — protein and fat are fixed, carbs fill the rest — to fuel hard training and a long round.

⛳ Range Session

The 20-Week Speed Blueprint

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 ~0.5–0.75 lb/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: on the big lifts, add weight when the top set still moves fast — strength first, reps second. Log it.
Ground & turn: never skip the 2–3 weekly speed/overspeed sessions.
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.