“I woke up one day and realized I’d built a body that couldn’t do what I needed it to.”
Bryson DeChambeau’s weight loss journey reads like a plot twist nobody saw coming. The same golfer who spent two years force-feeding himself 4,000 calories a day—who famously bench-pressed his way into golf history—suddenly emerged in 2023 looking like a completely different athlete.
Fifty pounds lighter. Faster. And, by his own admission, happier.
But here’s what most fans missed: This wasn’t just about aesthetics. It was a survival move.
The Bulk Era – “I Felt Invincible… Until I Wasn’t”
The 2020 Experiment
Rewind to the COVID-19 pandemic. With tournaments on hold, Bryson saw an opportunity. “I had six months to turn myself into a weapon,” he later admitted. His goal? Out-muscle golf itself.
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Diet: 6–8 meals daily, including:
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Breakfast: 6 eggs, bacon, oatmeal with peanut butter
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Post-workout: 2 chicken breasts, sweet potatoes, protein shake
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Dinner: 12-oz steak, mashed potatoes, broccoli
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Snacks: Protein bars, whole milk, ice cream (“I needed the calories,” he shrugged)
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Training: 2-hour weight sessions 6 days/week, focusing on:
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Deadlifts (400+ lbs)
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Bench press (275 lbs)
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Explosive medicine ball throws
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The results were jaw-dropping. By August 2020, Bryson had gained 40+ pounds of muscle, and his driving distance skyrocketed to 344.4 yards—the longest on Tour.
The Downside Nobody Talked About
But behind the scenes, his body was rebelling.
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Joint pain: “My hips and knees ached after every round.”
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Digestive issues: “Eating that much food felt like a part-time job—and my stomach hated me.”
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Swing breakdowns: His new mass altered his mechanics, leading to inconsistent ball-striking.
“I was strong, but I wasn’t efficient,” Bryson confessed. “And when the injuries started piling up, I knew I’d crossed a line.”
The Breaking Point – “My Body Was Failing Me”
The 2022 Masters Disaster
Bryson’s wake-up call came at Augusta National. A lingering left wrist injury—caused by his violent swing torque—flared up mid-tournament. He withdrew after shooting 76-80, his worst performance in years.
“That week was rock bottom,” he admitted. “I couldn’t grip the club without pain. I knew I had to change everything.”
The Intervention
His team staged an intervention:
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Doctors: Warned that his bulk was accelerating joint wear.
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Trainers: Argued his muscle mass was slowing him down due to stiffness.
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Nutritionist: “You’re eating for a linebacker, not a golfer.”
“It hit me then,” Bryson said. “I wasn’t optimizing for golf anymore. I was just chasing numbers.”
The Weight Loss – How Bryson Shed 50 Pounds
Phase 1: The Detox (3 Months)
Bryson’s first step? Cutting the “bulking” diet cold turkey.
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Eliminated:
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Processed sugars (no more ice cream binges)
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Excess red meat (down from 4 steaks/day to 2/week)
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Heavy dairy (switched to almond milk)
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Added:
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Anti-inflammatory foods (salmon, turmeric, leafy greens)
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Hydration focus (1.5 gallons of water/day)
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“The first month was hell,” he laughed. “I craved sugar constantly. But my energy levels stabilized fast.”
Phase 2: The Athletic Rebuild (6–12 Months)
Now, the real work began. Bryson’s new training philosophy: Mobility > Mass.
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Workouts:
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Yoga 3x/week (“I couldn’t touch my toes when I started.”)
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Plyometrics (box jumps, ladder drills)
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Speed training (underweight/overweight club drills)
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Cardio:
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45-minute incline walks (no hands on treadmill)
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Swimming (low-impact endurance)
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“I lost weight, but my speed increased,” Bryson noted. “Turns out, flexibility = power.”
The Results (By the Numbers)
| Metric | 2021 (Bulk) | 2023 (Lean) | Change |
|---|---|---|---|
| Weight | 240 lbs | 190 lbs | -50 lbs |
| Body Fat % | ~18% | ~10% | -8% |
| Drive Speed | 132 mph | 136 mph | +4 mph |
| Avg. Drive | 314 yds | 321 yds | +7 yds |
The Aftermath – “I’m a Better Golfer Now”
The 2023 Comeback
Bryson’s leaner frame silenced doubters fast:
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PGA Championship (2023): T4 finish (“My best major in years.”)
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Driving Accuracy: Improved from 47% to 58%
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Injury-Free: No wrist issues since 2022
“I don’t miss the bulk at all,” he said. “I can move now. I can play 36 holes without feeling like a truck hit me.”
What Fans Got Wrong
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Myth: “He lost power!”
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Truth: His clubhead speed increased (136 mph in 2023 vs. 132 mph in 2021).
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Myth: “It was just for looks.”
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Truth: “This was 100% performance-driven,” Bryson insisted.
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FAQ: Bryson’s Weight Loss Explained
1. Did Bryson use extreme measures (e.g., Ozempic)?No evidence suggests this. His weight loss was gradual (1–2 lbs/week) via diet/exercise.
2. Is his diet sustainable for amateurs?Bryson admits: “My old diet was terrible for longevity. Now, I eat like an athlete, not a bodybuilder.”
3. What’s his #1 fitness tip for golfers?“Mobility drills. If you can’t rotate, you can’t generate speed.”
4. Would he bulk up again?“Only if science proves it’s better—and right now, it’s not.”
5. Biggest lesson from his journey?“Don’t let ego drive your training. Adapt before your body forces you to.”
Final Word: A Blueprint for Golf Fitness?
Bryson’s weight loss wasn’t a fad—it was a course correction.
“I thought being bigger meant being better,” he reflected. “Turns out, golf rewards efficiency, not just strength.”
For weekend warriors? His story is a wake-up call: Chase performance, not trends. Because sometimes, the best way to move forward is to lighten the load.