Bryson DeChambeau, known as "The Mad Scientist" for his analytical approach to golf and unique equipment choices like one-length irons, has consistently pushed the boundaries of what's possible in the sport. One of the most notable aspects of his career has been his physical transformation, involving periods of significant weight gain and loss, all in pursuit of optimizing his performance. This article delves into the details of DeChambeau's diet and workout plans, exploring the methods he's used, the rationale behind them, and the impact they've had on his game and overall health.
The Bulking Phase: Gaining Weight for Distance
In 2020, DeChambeau embarked on a mission to increase his swing speed and driving distance by gaining weight and muscle mass. This transformation saw him add approximately 40 pounds in a relatively short period, going from around 195 pounds to 235 pounds. His diet during this phase was characterized by a high-calorie intake, with a focus on a two-to-one carb-to-protein ratio.
Diet During Weight Gain
DeChambeau's diet during his bulking phase was aggressive, to say the least. He consumed an estimated 3000-3500 calories per day, sometimes even upwards of 6,000 calories, with a significant emphasis on protein shakes and a variety of foods. A typical day might include:
- Breakfast: Four eggs, five pieces of bacon, toast, and two to three Orgain protein shakes.
- During Play: Several GoMacro bars, a peanut butter and jelly sandwich, and an Orgain protein shake every six holes (three total).
- Post-Round: Snacks and a protein shake.
- Dinner: Steak, potatoes, and two Orgain protein shakes.
DeChambeau himself stated, "I eat whatever I want, whenever," while also trying to control his sugar intake. He emphasized the importance of carbohydrates due to the intense physical exertion of playing golf.
Workout Regimen During Weight Gain
In addition to his high-calorie diet, DeChambeau dedicated a significant amount of time to working out. He spent much of the three-month PGA Tour shutdown in the gym, on the range, or consuming protein shakes. This period marked his first year of "actually working out super hard," with the goal of gaining muscle mass.
Read also: The Incredible Shrink: DeChambeau
The Impact of Bulking
The results of DeChambeau's bulking phase were evident on the course. He saw significant gains in driving distance, averaging 340 yards off the tee at Colonial and leading the PGA Tour in driving distance at 323.8 yards. This allowed him to hit shorter irons into greens, giving him a competitive advantage. Rory McIlroy noted the incredible distance DeChambeau was achieving, stating that he flew his ball by 40 yards on one particular drive.
Davis Love III also observed that DeChambeau not only got longer but also straighter, highlighting the control he maintained despite the increased power.
The Reversal: Weight Loss and Addressing Health Concerns
While DeChambeau's bulking phase initially led to improved performance, he eventually recognized the negative impact it was having on his overall health. He began to experience gut issues and inflammation, prompting him to re-evaluate his diet and fitness regimen.
The Whole 30 Diet and Weight Loss
DeChambeau adopted a Whole 30 diet, a 30-day plan that eliminates sugar, alcohol, grains, and dairy. This, combined with consulting a nutritionist and undergoing blood work to identify food sensitivities, led to a significant weight loss of approximately 20 pounds in one month.
Addressing Food Sensitivities
Through testing, DeChambeau discovered that he was sensitive to foods like wheat, gluten, eggs, and dairy. He hired a chef to prepare meals that catered to his sensitivities, using alternatives like almond flour and oat flour. This dietary change helped to reduce inflammation in his system and improve his overall well-being.
Read also: The Hoxsey Diet
Workout Adjustments
While DeChambeau continues to work out, he has adjusted his regimen to focus on maintaining strength and speed without excessive bulk. He now prioritizes speed training and incorporates exercises that improve mobility, stability, and strength.
Speed Training Techniques
DeChambeau's speed training involves making around 100 swings as fast as possible while monitoring them on a swing tracker. He emphasizes pushing through the barrier when speed starts to decrease, allowing the body to adapt and become faster.
The Importance of Proper Supervision
DeChambeau cautions against attempting extreme training techniques without proper supervision, as they can lead to injury if not performed correctly.
Lessons Learned and Future Outlook
Bryson DeChambeau's journey with diet and fitness has been one of experimentation and adaptation. He has demonstrated a willingness to push the limits of what's possible in golf, while also recognizing the importance of maintaining his health and well-being.
The Mental Aspect of Performance
DeChambeau emphasizes that driving distance is not solely attributable to physical strength but also to mental fortitude.
Read also: Walnut Keto Guide
The Value of Personalized Nutrition
DeChambeau's experience highlights the importance of personalized nutrition and identifying food sensitivities. He recommends undergoing blood sensitivity tests to determine the most effective plan for building strength and muscle.
Continuous Evolution
DeChambeau's approach to diet and fitness is constantly evolving as he seeks to optimize his performance and maintain his health. He remains committed to exploring new techniques and technologies to gain a competitive edge on the golf course.
Sample Workout Routine
Here is a sample workout routine inspired by Bryson DeChambeau’s training principles, focusing on mobility, stability, and strength:
- Warm-up (10 minutes):
- Dynamic stretching: arm circles, leg swings, torso twists
- Light cardio: jogging or jumping jacks
- Mobility Exercises (15 minutes):
- Thoracic spine rotations: 3 sets of 10 reps per side
- Hip circles: 3 sets of 10 reps per side
- Shoulder dislocations with a band: 3 sets of 10 reps
- Stability Exercises (20 minutes):
- Single-leg deadlifts: 3 sets of 10 reps per leg
- Plank with alternating arm lifts: 3 sets of 30 seconds
- Medicine ball slams: 3 sets of 10 reps
- Strength Exercises (30 minutes):
- Box jumps: 3 sets of 8 reps, focusing on a soft landing
- Medicine ball rotational throws against a wall: 3 sets of 10 reps per side
- Dumbbell squats: 3 sets of 10 reps
- Pull-ups (or lat pulldowns): 3 sets to failure
- Cool-down (10 minutes):
- Static stretching: holding each stretch for 30 seconds, focusing on major muscle groups
- Foam rolling: targeting tight areas such as the back, hips, and legs