Golf Statistics

Personal Distance Record

Club Distance Hole Course Conditions

Which club should I use?

Distance depends on player's strength and skill

Irons Distance
1 not recommended for beginners
2 not recommended for beginners
3 175-190
4 165-180
5 160-170
6 150-165
7 140-150
8 120-140
9 100-130
PS inside 100-120
SW inside 75-90

Woods Distance
Driver All tee shots
3 200-225; some tee shots
4 185-205
5 175-200
BMI Calculator
Please enter your:
Weight 175
Height (in inches) 72

BMI = 23.78231096
Body Mass Index is
a way to measure total
body fat in adults.

A BMI of 24 or less is
considered a healthy
weight

A BMI of 25 to 29.9 is
considered overweight

A BMI of 25 to 34.9 and

a waist size of over
40 inches for men and
35 inches for women
are at high risk for health
problems.
Fat and Calorie Content
Commonly Eaten Foods
(This is only a guideline)

Food Size Calories Fat (g)

Breakfast
Bacon, fried or broiled 1 slice 36 3.1
Bagel (egg or plain) 1 (2 oz) 163 1.4
Doughnut, yeast, glazed 1 502 11.2
Egg, raw or poached 1 79 5.6
Oatmeal 1 cup 145 2.4
Pancakes, from mix 1 79 1
Shredded Wheat 1 cup 83 to 169 0.6
Waffle, from mix 1 205 8

Dairy
American Cheese (processed) 1 oz 106 8.9
Cottage Cheese, lowfat (1%) 1/4 cup 41 0.5
Cream Cheese 1 oz 99 9.9
Cultured Sour Cream 1tbsp 31 3
Milk (skim) 1cup 86 0.4
Milk (lowfat, 1%) 1 cup 102 2.6
Milk (whole) 1 cup 150 8.2
Swiss Cheese 1 oz 107 7.8

Deli Foods
Baked Ham 1oz 52 3
Chef's Salad, no dressing average 344 20.1
Chicken Salad 2/3 cup 509 39
Coleslaw 1/2 cup 127 11.1
Turkey Club on whole wheat 1 357 14.3
Tuna Salad 1/3 cup 306 26.1

Meats
Ham, extra lean 3 oz. 116 4.1
Eye Round Roast 3 oz. 155 5.5
Sirloin Steak, trimmed, broiled 3 oz. 202 10.1
Pork Chop, trimmed 3 oz. 218 13
Ground Beef, extra lean 3 oz. 225 13.7

Poultry
Chicken Breast 1.00 193 7.7
Turkey Breast, roasted 3 oz. 115 0.6

Fish and Seafood

Crab Cake 1 (2 oz.) 93 4.5
Flounder (baked) 3.5 oz. 202 8.2
Haddock (baked) 3 oz. 95 0.8
Lobster (broiled w/ butter) 1 tail (5 oz.) 134 10.8
Shrimp (breaded, fried) 3 oz. 206 10.4
Shrimp (steamed) 3 oz. 84 0.9

Sweets
Angel Food Cake (from mix) 2 oz. 142 0.1
Cheesecake 3 oz. 257 16.3
Chocolate chip cookie, homemade 1 small 46 2.7
Hot Fudge Sundae 6 oz. 312 10.9
Milk chocolate bar 1 oz. 145 9
Vanilla ice cream 1 cup 349 23.7

Snacks
Potato chips 1 oz. 148 10
Popcorn, plain 1 cup 25 0
Pretzel 1 60 1
Rice Cake 1 35 0.3
Tortilla chips 1 oz. 139 6.6
Calorie Counter Fill in your own counted calories each week
and see your calorie intake chart changes over time.

Your Weekly Progress

Week one two three four five six seven eight
13076 11627 12270 12183

Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total
Breakfast 375 420 382 567 720 542 586
Lunch 640 538 768 543 486 745 842
Dinner 574 685 647 385 457 687 875
Snacks 100 68 54 85 120 100 85
Other
TOTAL 1689 1711 1851 1580 1783 2074 2388 13076

Week 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 420 382 567 720 240 389 284
Lunch 538 768 543 486 345 768 524
Dinner 685 647 385 457 675 574 685
Snacks 68 54 85 120 50 100 68
Other
TOTAL 1711 1851 1580 1783 1310 1831 1561 11627

Week 3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 325 234 389 420 382 567 720
Lunch 685 589 768 538 768 543 486
Dinner 856 685 574 685 647 385 457
Snacks 100 40 100 68 54 85 120
Other
TOTAL 1966 1548 1831 1711 1851 1580 1783 12270

Week 4
Date Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 720 369 420 382 567 234 389
Lunch 486 524 538 768 543 589 768
Dinner 457 986 685 647 385 685 574
Snacks 120 0 68 54 85 40 100
Other
TOTAL 1783 1879 1711 1851 1580 1548 1831 12183

Weekly Calorie Intake

14500

13076
13000
 Weekly Calorie Intake

14500

13076
13000

12270
Calories

12183
11627
11500

10000
one
two
three
four

Weeks
Schedule
Week Mon (goal) Mon (actual) Tues (Goal) Tues (actual)
1 Light Jog 1.5 mi run
2 Light Jog 1.75 mi run
3 Light Jog 2 mile run
4 Light Jog 2.25 mi run
5 Light Jog 2.5 mi run
6 Light Jog 2.75 mi run
7 Light Jog 3 mi run
8 Light Jog 3 mi run
Wed (goal) Wed (Actual) Thurs (Goal) Thurs (Actual)
Light Jog 1.5 mile run
Light Jog 1.5 mile run
Light Jog 1.5 mile run
Light Jog 1.5 mile run
Light Jog 2 mile run
Light Jog 2 mile run
Light Jog 2 mile run
Light Jog 2 mile run
Fri (Goal) Fri (actual) Sat (Goal) Sat (Actual)
Rest 1.5 mile run
Rest 1.75 mile run
Rest 2 mile run
Rest 2.25 mile run
Rest 2.5 mile run
Rest 2.75 mile run
Rest 3 mile run
Rest rest
Sun (Goal) Sun (Actual)
60 minute walk
60 minute walk
60 minute walk
60 minute walk
60 minute walk
60 minute walk
60 minute walk
5K race!