Core-first strength, lead-arm balancing, lats, balance & mobility. 15–20 min a session — slot them around your golf week.
This week
0sessions / wk
How to slot your week — aim for 6 sessions: 2 Core Power · 2 Strength · 2 Mobility, plus 1 full rest. Tap the squares to log; the bar resets every Monday.
Heavy practice day
→ do Mobility (or rest). Never stack a Core Power day on a 3hr range day.
Buggy round / lighter day
→ best day for Core Power or Strength. Space the 2 Core days apart.
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Asymmetry rule: start the left (lead) arm first, match the right to what the left can do, give the left one extra set.
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Elbow/forearm care: dumbbells stay light + neutral-grip while sore. Stop anything that sharpens elbow/finger pain.
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Core Power = high intensity: built back-safe (anti-rotation/anti-extension, no loaded spinal twisting). Keep the 2 Core days apart, away from heavy practice, and take the rest day for real — at 41 + sore, recovery is the limiter.
This week's sessions
~2,600kcalMaintenance
130–140gProtein
300–400gCarbs · varies
60–75gFat
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The real test beats the formula: track morning weight weekly. Stable ≈ dialled in. Dropping = eat more. (41yo / 176cm / 69kg / buggy rounds — estimate, not gospel.)
Carbs by day type
Practice ×5/wk
350–400g carbs
Buggy round ×2/wk
280–340g carbs
Counterintuitive: practice days burn more than buggy rounds. Skew carbs to practice days. Protein stays flat regardless.
Practice-day fuelling
Pre · 1.5–2h
Carb + protein mealFish soup + rice, or chicken breast cai png (light gravy)
During
Banana / bar if energy dipsHydration matters more than food here
Post · 1–2h
30–40g protein mealYong tau foo (clear soup), grilled fish, chicken
Strength
No special fuel neededOnly 20 min — just don't train fasted + depleted after a round
Hydration — biggest SG lever
Plain water isn't enough on golf days — 3–4h tropical humidity = heavy sweat + sodium loss.Add electrolytes: 100 Plus, electrolyte tabs, or salty food.
Under-hydration tanks late-session ball-striking and worsens forearm/finger cramping + soreness.
Gauge: pale-yellow urine = hydrated · dark = behind.
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Honest priority: 7 days golf/wk, no true rest day, sore at 41. Diet supports recovery — can't replace it. Make one lighter day a real rest day.
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Calories remaining
2,600
0 eaten · 2,600 target
Type a food + amount, hit Add. Try 200g chicken thigh · 2 eggs · chicken rice
Today's plate
Estimates only — approximate, especially marbled cuts (wagyu varies by grade) and hawker dishes (portions differ by stall). Tracks on this device.
All foods compared per 100g — tap any column heading to sort. Find the leanest proteins, the most carb-dense fuel, etc. (Per-unit items like eggs or hawker dishes are converted to a per-100g basis for fair comparison.)
Values are per 100g and approximate — useful for ranking foods against each other, not lab-precise. Wagyu grades especially vary.
Daily targets
Carbs vary by day — bump them up on heavy practice days, down on buggy-round days.
For you only · Not medical, dietitian, or coaching advice. For going pro, a TPI screen + sports nutritionist give the real baseline.