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ok iam 17 And 180 pounds iam pretty fat and iam going to lose it i am trying to keep my daily calories to under 1200-1500 i am playing golf atleast 4 times a week and started lifting weights daily. What also made me do this is iam very very short on distance i drive about 210 220 3 wood 200 to 210 i had to hit a 4 iron from the blue tees today on a par 3 which was listed as 186 yards and i was short. anyone here lift for power?


I extensively lifted weights for a couple years and was down to 12% BF at 175lbs 5'10".
It wasnt necessarily for golf but it was a hobby I enjoyed and my healthy diet was great.

Now i'm 205 lbs and eating unhealthy foods and feeling more and more sluggish...I should probably hit the gym again.

One thing I'll just highly advise...diet is 70% of your fitness. Proper caloric intake, protein, carbs, fats is key in getting results.

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1200-1500 calories per day? What are you? A high school girl? That's not enough food if you plan on training a lot.

Just to give you the most extreme example possible, Michael Phelps (when he was in peak training mode) would eat around 10,000 calories per day and he is not what anyone, anywhere would call "fat." He trains so hard and has so much lean muscle that he burns all those calories away.

Now, I'm not telling you to go out and eat 10,000 calories. But based on your 180 lbs. weight, the lowest I'd suggest you go is around 1800 calories per day. Two months or so into your intense training (assuming you stick with it) I'd bump that up to 2200-2400 calories per day.

I'd also either A) get a personal trainer if you can afford one or B) go to the library and learn about how to train yourself. The more moves you know how to do correctly in the gym, the less bored you'll be with your routine over time. Also, try working out with friends so you can transfer fitness and nutrition information with each other. It helps when you got a few friends who are into the same things you are.

Also, when you hit up that library or book store, read some books on nutrition. You'll know what foods you should be buying and which ones you should be avoiding like the plague. It's overwhelming at first (one reason why so many people fail), but really, you pick it up in a few weeks provided to you stick with it and stay willing to keep learning new things.

Constantine

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i didn't see the 1200 calories part.
jesus man, are you tryign to build muscle and strength or are you trying to deteriorate into nothing?

there are two ways to build muscle. Theres the bulk stage, and then theres the cutting stage. If you want to build strength and muscle (which naturally you will lose some fat as well, especially if you're a beginner) then you need to EAT (healthy, calculated diet).
When I was lifting, I was consuming well over 3500-4000 calories per day. I was intaking roughly 200g protein, 150g carbs, 3500-4000 calories, low fat, low sugar. You need the calories for your body to sustain itself from the energy you spend while working out. You need calories so your muscles can rebuild after working out.

Think through with this. Do you want to lose fat first? Then the best way to do is calculate your optimal caloric intake then cut roughly 200-300 calories off from that. Optimal is losing 2 lbs per week.
With that said, I will say be careful with how much you cut your caloric intake. You're 17. You're still growing. Cutting down calories like that will stun your growth. You naturally need the calories to be able to grow and let your muscles grow naturally as well.

My best advice to you is to eat healthy, but eat enough. Enough protein, enough carbs, I'll even say enough good fats, but importantly, enough calories. At your age, you should be able to lose fat easily and gain muscle quickly if your diet and workout is well planned out. In addition, lift lift lift. Lifting isn't easy and if it is, then you're not doing it right.

another thing...having more muscle isnt going to necessarily give you more distance. When I was 17, I was a stick with no muscles and I was driving further than I am now. If you want distance, work on your swing and increasing your swing speed.

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909F3 18* 5 FW stock Aldila Voodoo
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I'm not a fan of calorie counting at all. A calorie of fat is different to a calorie of Protein. Limiting yourself to just 1500 calories... you might have some initial results but I bet you you're gonna gain more weight by the end of it and just be frustrated to death. That's what it was like for me anyway.

I would advice you to eat a diet decently high in protein and high in good fats. Stay aways from sugars (absolutely critical) and stay away from high starch foods which are bread, white rice and grains. If you do that you'll have very little food cravings because you stabilise your leptin levels.

A great site is mercola.com view this post
http://www.mercola.com/nutritionplan/index.htm
and this one
http://articles.mercola.com/sites/ar...1/leptin1.aspx

Two great programs that I've done and would recommend to anyone are P90X and Insanity. You can do the workouts from home and they will absolutely kick your ass. They come with great nutrition plans as well.

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ok iam 17 And 180 pounds iam pretty fat and iam going to lose it i am trying to keep my daily calories to under 1200-1500 i am playing golf atleast 4 times a week and started lifting weights daily. What also made me do this is iam very very short on distance i drive about 210 220 3 wood 200 to 210 i had to hit a 4 iron from the blue tees today on a par 3 which was listed as 186 yards and i was short. anyone here lift for power?

I wouldn't suggest taking in 1200 calories and even 1500 is low. But if you were ging to take in only 1500 calories it should only be a short term thing like a month to lose some initial weight. I am an experienced weightlifter and I am currently taking in 1500-1800 calories a day while golfing and powerlifting. I am 5'6" and was about 175. I am dropping weight to 165 so I can lift in that weight class. I am down to 169 after 1.5 weeks. As soon as I get to about 160-162 I am going to go back to normal calorie intake. Right now I am eating a protein shake twice a day (with various ingredients including fresh fruit) and a normal meal at night with some portion control which comes out to 1500-1800 a day. So far I have no strength loss and haven't noticed any distance loss in my golf game. As far as powerlifting goes I would say I am advanced and know what im doing so stuff I do I don't usually recomend to others because I know my own limits. As far as weight loss and gain goes I am also very experienced, as far as lifting is concerned I have bench pressed double my body weight from 150lbs benching 300 to 181lbs. benching 365. If you have any questions about how I work out just PM me.


Or you can eat whatever you want and just start running. My boss was in a "Biggest Loser" contest. Not sure why because he only weighed 179 lbs. at 5'8". He looked perfectly fine. Anyway to lose weight he started training for a 25k. He ran 5-6 times a week about 5-8 miles a day. In 12 weeks he lost 37 pounds. That is crazy! Best part is he ate whatever he wanted and won the contest.

Building muscle isn't going to necessarily give you the distance you want. I have friend who is pretty much a scratch golfer. He is 6'1" and weights about 130 soaking weight! He has no problem hitting his driver 270 yards.
The only thing a golfer needs is more daylight. -Ben Hogan

 

... i am playing golf atleast 4 times a week and

First of all, be careful about lifting weights every day. If you are doing so, make sure you don't work the same muscles day after day. If so, you'll work yourself into chronic muscle fatigue. I would talk to your high school's trainer or someone at a gym about structuring the best weight training package. For non body-building conditioning, three times a week is plenty for most people.

Second, you are on target to ask about power . For details, see Titleist Performance Instutute and their topic area on Power. TPI claims the average golfer is OK on strength, but low on power: http://www.mytpi.com/mytpi05/Fitness/category.asp?id=71 I have a seven-exercise power routine I downloaded from TPI. I try to alternate it with strength or cardio-vascular workouts. Ideally I would do all three once a week, but two workouts a week is all I usually manage.

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I'm basically the opposite of you, I'm extremely short, getting around 220 with my driver. Weight lifting here I come...

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At 17 you should be able to eat about anything and not get fat, but with that said now's the time to start a healthy lifestyle.
It's impossible to gain muscle and lose fat at the same time. You're either "bulking" or "cutting." With that said, every pound of muscle you can gain boosts your metabolism. I believe one pound of muscle burns 50/cals a day.
I'm 5'11, 225lbs and have approx 12% bodyfat. I can bench press 325 lbs but can only drive the ball on average about 250 and have seen pencilneck geeks that can crank it 300.
If you're trying to get in shape for golf, I would try to find a trainer or some sort of program designed for that.
And if you're wanting to lose some fat, stay away from soft drinks, white breads/potatoes/rice, sugars, and high calorie foods that are of no use. Good luck.

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  JaredSS said:
I can bench press 325 lbs but can only drive the ball on average about 250 and have seen pencilneck geeks that can crank it 300.

Getting distance with your driver is all about club head speed. Big biceps will not necessarily achieve that. Flexibility I think is more important. That's something that I struggle with.

The only thing a golfer needs is more daylight. -Ben Hogan

 

In the last couple of years I lost 50+ pounds. This winter I lifted MWF as well as regular cardio. I now lift only a couple of times a week. But I've added about 20 yards to the driver since last season. The extra strength makes it easier for me to rip through the rough and get to the ball. It's been a great thing for me.


 


Weights are good but don't necessarily translate into long drives. Its also likely that at 17, you don't have fully developed muscle yet. Core strength exercises really helped me improve my power game. It has also helped me with balance which has translated into straighter drives, more consistent iron shots, and more stamina. I'm not ripped, chiseled, or even remotely "fit" but I'm up to 310 on average with my driver.
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  powermatt99 said:
... but I'm up to 310 on average with my driver.

What is your club head speed? That's some pretty good distance.

The only thing a golfer needs is more daylight. -Ben Hogan

 

  martytilma said:
Getting distance with your driver is all about club head speed. Big biceps will not necessarily achieve that. Flexibility I think is more important. That's something that I struggle with.

I agree with this. But to take it a step further I'll say you need just a better swing. I've gained almost 25 yards the last month with my driver, and I only hit five balls with the driver a day. It's all about getting your swing better...


I'm not sure. I was at 110+ early last season with a ill-fit driver. I don't know how much my swing has sped up, if at all. Better balance and control has led to a more penetrating ball flight and more roll.
Driver: Cleveland Hi-Bore Tour 9.5°, Fujikura Fit-On Red-Stiff
Fairway: Cleveland Hi-Bore 15°, Grafalloy ProLaunch Red-Stiff
Hybrid: Taylor Made Rescue Dual TP 3H, Diamana Blue Board-Stiff
Irons: MacGregor MT 3-PW, Nippon N.S. Pro 950GH Stiff
Wedges: MacGregor MT Pro 52-6° & 58-10°Putter:...

  JaredSS said:
It's impossible to gain muscle and lose fat at the same time.

Of course you can. The process of building muscle involves exerting energy which in turn burns calories i.e. fat. They don't happen at exactly the same time, but they both do happen together within a 24 hour period.

  JaredSS said:
With that said, every pound of muscle you can gain boosts your metabolism.

Bingo.

Here's my basic take on this subject: If you are already a good player, then I think lifting weights can potentially give you a few extra yards. But, I think the biggest benefit of lifting and exercising for golf is the endurance increase it gives you. You won't be limping home during a round and collapsing on the last 3-4 holes because you were physically tired. That's really its biggest benefit. If your swing already sucks, its still going to suck after months of lifting. Trust me, I tried that. Your best bet for more distance is getting a better golf swing. Obvious statement I know, but true.

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Note: This thread is 5372 days old. We appreciate that you found this thread instead of starting a new one, but if you plan to post here please make sure it's still relevant. If not, please start a new topic. Thank you!

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