Bryson DeChambeau Workout and Diet

Professional Golfer

Born: 1993

Bryson Dechambeau was born in California. In 2010 at age 16, he won the California State Junior Championship. After graduating from high school in 2012, he went to Southern Methodist University in Dallas, TX to study physics. In 2015, DeChambeau won the NCAA individual championship and the US Amateur title, joining superstar golfers Jack Nicklaus, Phil Mickelson and Tiger Woods as one of the few to accomplish that feat. DeChambeau decided to skip senior year at college to play as a PGA amateur instead. He went pro in the spring on 2016 and has 8 wins so far including one major: the 2020 US Open. He has numerous sponsorship deals including with Cobra, Nike, Bridgestone and DraftKings. DeChambeau has hundreds of thousands of followers on social media. He is 6 feet, 1 inch tall and weighs about 235 lbs.

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Bryson DeChambeau’s Diet

Diet Summary

DeChambeau admits that he tends to go to extremes. When he decided to bulk up in 2020, he did it by drinking up to 8 protein shakes a day, along with lots of food. He ate this way for about 18 months. He made gains, including a lot of fat, and a lot of mood swings. He then completely switched gears and did Whole 30, a 30-day elimination diet which promises to help drop weight and change one’s attitude toward food. It worked for DeChambeau. He lost 20 lbs. in just a month, got rid of the inflammation in his gut and tamed his mood swings. Hydration is key in all sports, and especially ones that last for hours like golf. DeChambeau drinks a lot of water every day.

Estimated Macros

Variable Protein

Medium Fat

Variable Carb

Diet Details

How Not to Bulk Up

DeChambeau gained about 50 lbs. and ‘a lot of fat’ in 2020 thanks to drinking 6-8 protein shakes a day and doing heavy weightlifting. His gut got inflamed and he felt terrible all the time. He does not recommend this diet.

What Not to Eat

Besides 2-3 protein shakes for breakfast, DeChambeau would have 4 eggs and 5 strips of bacon and toast. A snack was a pb&j and GoMacro bars along with 3 more shakes.

From Fat to Fit

After gaining all that weight, DeChambeau did a complete switch and cut out all processed foods, sugar, dairy, grains, legumes, and alcohol for a month, and then only adding them back slowly to check for allergic reactions.

Drink to Win

To perform at his peak, Bryson drinks lots of water all day long. Hydration is a key to winning.

What to Eat

  • Whole, unprocessed foods
  • Eggs
  • Chicken
  • Steak
  • Salmon
  • Vegetables
  • Fruit
  • Nuts (except peanuts)
  • Seeds
  • Olive oil
  • Ghee
  • Vinegar (except malt)
  • Water

What to Avoid

  • Added sugar
  • Processed foods
  • Packaged foods
  • Dairy
  • Grains
  • Alcohol
  • MSG
  • Sulfites
  • Carrageenan
  • Chemicals

DeChambeau on his bulking diet

I ate things that were not great for my system, that I was really sensitive to.

DeChambeau on his bulking diet, part II

I ate improperly for almost a year and a half, and I was starting to feel weird.

DeChambeau on the results of his bulking diet

My system and my gut was all messed up.

DeChambeau on his Whole 30 diet

I lost 20 pounds in a month.

DeChambeau on further changes due to Whole 30

All the inflammation had just left my system and I feel a lot more at ease.

DeChambeau on his approach to health

I always go to extremes.

Bryson DeChambeau’s Workout Routine

Workout Routine

Stability Matters

DeChambeau says that packing on the pounds helped him to feel more stable, which in turn improved every aspect of his game.

Always Improving

DeChambeau is constantly in pursuit of the perfection. In 2021, he hit a personal best of 221.5 mph using a special unreleased Cobra driver. Average PGA speeds are around 167 mph.

How to Fix Your Putt

DeChambeau recommends using a putter with a more upright lie angle (his is 78 degrees) and standing closer to the ball, which he says will take the putter back and through, delivering more consistent results.

Daily Dose

DeChambeau hits the links every single day. He gets a round in in the morning, then he hits the gym.

Isolation Exercises

DeChambeau prefers focusing on individual muscles rather than doing compound moves. He says this allows him to really dial in and improve overall function.

Bodyweight Training

DeChambeau also does bodyweight exercises, including pull-ups, leg lifts, and planks.

Stretch to Improve Back Swing

To boost power and swing, DeChambeau does back stretches like he’s just getting out of bed in the morning.

Exercise Style

A Bryson DeChambeau Routine

Golf: daily
Isolation exercises
Bodyweight exercises
How to increase your speed
Hit a normal drive. Record ball speed. This is your baseline.
Hit balls rapid-fire until you are hitting 10 mph above baseline.
Drop back to 5 mph above previous baseline to create 2nd baseline.
When ready, ramp up to 8 mph above 2nd baseline.
Drop back to 3 mph above 2nd baseline for 3rd baseline.
Push to get an additional 2 mph above 3rd baseline. You have just gained 12 mph.

DeChambeau on his fitness goal

I go try and fix my body. I go try and increase my potential.

DeChambeau on why he works out

It’s a total longterm investment for me.

DeChambeau on isolation exercises

By using and training each individual muscle, you can aggregate all of them to be able to function at a higher potential.

DeChambeau on the benefits of bulking

The biggest gain I’ve noticed is stability.

DeChambeau on making a 219 mph drive

[It] was a dream come true.

Bryson DeChambeau’s Supplements

orgain protein shakes

Whey Protein

DeChambeau went overboard on the protein shakes, but taken in moderation, they can help you make quality gains. To save time, he used Orgain premade shakes rather than powder.

Bryson DeChambeau’s Lifestyle

High Tech Training

DeChambeau uses EEG sensors to monitor his brain activity and keep it from spiking to train himself to stay calm in high stress situations. Brain training can be used on a variety of issues, including anxiety, depression, ADHD and sleep issues.

Breathing Matters

Also key to a killer swing is a long, smooth breathing rhythm, and avoiding short, shallow breaths. The ideal is about 6 controlled breaths per minute.

Nice Work If You Can Get It

DeChambeau makes about as much in sponsorship as he does winning tournaments in a year.

The Mad Scientist

DeChambeau earned the nickname ‘the mad scientist’ for his scientific and analytical approach to golf.

Custom Clubs

DeChambeau’s golf clubs are designed to his exact specifications with thicker grips, carbon graphite shafts on all his clubs, and irons that are all the same length (37.5 inches). As of 2020, he has the longest drive on the PGA Tour.

LIV Controversy

DeChambeau joined the controversial Saudi-funded golf tour LIV, and wound up on the receiving end of a scathing letter from survivors of the 9/11 terrorist attacks, and being dropped from sponsorship by Rocket Mortgage.

DeChambeau on brain training

There’s a reason why I’ve won 4 times this year. That’s my statement on that.

DeChambeau on self-improvement

It’s just a part of learning every week, every day, every hour, every golf shot. We’re trying to get better every single moment.’

DeChambeau on his golf ball of choice

I’ve tested every golf ball. TaylorMades are great.

DeChambeau on failure

Most people are afraid of failure. I love failure because it tells me where to go next.

DeChambeau on his personal motto

I always look at the worst situations and try and figure out how I can make them better. Let today’s garbage be better than yesterday’s, is my motto.

DeChambeau on goals

I’m very technical in everything I do. But one thing I don’t do is set goals. Goals are actually a hindrance to me, because they limit you.

DeChambeau on himself

I’m a total nonconformist. For me, it’s all about going down rabbit holes.

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