The Golfer's Mass & Speed System

FairwayFuel

Build like a bodybuilder, move like a golfer — add lean mass and turn it into clubhead speed.

⛳ On the Tee

Your Numbers

Everything that feeds your TDEE — the engine behind your plan.

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.

⛳ Your Game Plan

Your FairwayFuel Plan

Calculated live as you type.

⛳ Range Session

The 20-Week Mass + Speed Blueprint

Build like a bodybuilder, move like a golfer.

Add ~10 lb of lean muscle and turn it into clubhead speed — one consistent week that builds size, strength and speed together, all 20 weeks. Pair it with the Lean Bulk macros.

🏗️

Build the Mass

High-volume hypertrophy on the big lifts — more muscle, a higher speed ceiling.

⚡

Make it Fast

Heavy then explosive work for rate of force development — speed, not just size.

🌀

Ground Force & Rotate

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

📈 How to gain the 10 lb (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: add weight or a rep each week. 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 & 7–9 hrs sleep: recovery is where it's made.