Tristyn Lee Diet Plan and Workout Routine

Tristyn Lee is a renowned American bodybuilder who has gained widespread recognition as a fitness athlete, social media influencer, and internet sensation. 

With a deep passion for fitness and bodybuilding, he has amassed a large and devoted fan base across various social media platforms, including YouTube, TikTok, Facebook, and Instagram.

Initially rising to fame by showcasing his incredible soccer skills on Instagram, Tristyn Lee has since expanded his brand by sharing his fitness training and workout routines on his social media accounts.

His unwavering commitment and relentless pursuit of physical excellence have made him an inspiration to aspiring fitness enthusiasts worldwide.

Tristyn Lee Diet Plan and Workout Routine
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Born on August 20, 2002, in the United States, Tristyn Lee grew up in a supportive family environment with his parents, Mr. and Mrs. Lee, and two older brothers, Braedon and Tyler.

While he developed a keen interest in football during his upbringing, it was through sharing pictures of his soccer abilities on Instagram that he first gained attention and propelled himself into the limelight.

In addition to his athletic pursuits, Tristyn Lee was a dedicated and academically driven student. Balancing his passion for sports and fitness with his academic responsibilities, he attended a local high school, maintaining a well-rounded lifestyle. 

Despite his busy schedule, Tristyn Lee prioritized his health and fitness, working hard to sculpt an impressive physique that would ultimately become his trademark. 

Growing up with his fitness-enthusiast brothers, he was introduced to bodybuilding and weight training at an early age, igniting his passion for muscle-building and physical improvement.

Tristyn Lee’s fitness journey began at a young age, as his bodybuilding brothers trained and guided him in weightlifting and bodybuilding techniques. Embarking on his fitness journey, he began working out and diligently sculpting his physique. 

He gained attention on social media at 15 when he started sharing pictures and videos of his soccer skills on Instagram.

As his popularity grew, Tristyn Lee focused on his fitness career, sharing his workout routines and documenting his fitness journey on platforms such as Instagram, YouTube, and TikTok. 

His unwavering dedication to his fitness goals is evident in the time and effort he dedicates to his gym training, particularly in sculpting his abs and striving to become one of the most chiseled individuals in the world. 

tristyn lee fitness
via tristyn lee instagram

Additionally, Tristyn Lee has pursued football training, aspiring to become a professional footballer. He maintains a strict diet and training regimen to achieve his dream physique, prioritizing his health and fitness.

Tristyn Lee’s remarkable transformation and unwavering commitment to his fitness journey have earned him a massive following on social media, where he serves as a source of inspiration and motivation for others to pursue their fitness goals. 

Through his engaging content and dedication to his craft, Tristyn Lee continues to impact the fitness industry and inspire countless individuals worldwide significantly.

Tristyn Lee’s Diet and Nutrition Plan

tristyn lee diet plan
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Tristyn Lee follows a strict and disciplined diet plan crucial to achieving his muscular and ripped physique. The foundation of his diet is clean eating, and he adheres to a ketogenic diet plan, which involves high fat, medium-high protein, and low carbohydrate intake. 

This diet aims to put the body in a state of ketosis, utilizing fat as the primary energy source instead of carbohydrates.

By following a keto diet, Tristyn maintains stable and consistent fuel for his body, which helps him burn fat while preserving muscle mass. The macronutrient breakdown in his diet consists of approximately 70% fat, 20% protein, and 5% carbohydrates. 

Tristyn Lee has found that he performs better and feels less lethargic when running on fat as fuel rather than relying on carbs, especially considering his background as a soccer player.

Given his active lifestyle, including gym training sessions and soccer practice, Tristyn Lee consumes around 3000-3500 calories daily to ensure his body performs optimally. 

On days when he requires extra protein, he may increase his calorie intake to approximately 4000 calories. Tristyn Lee’s meals are well-balanced and include a variety of nutrient-rich foods. 

Each meal typically includes a lean protein source such as chicken, beef, or steak and a selection of vegetables like spinach, kale, or broccoli. He also incorporates healthy fats into his diet, often through sources such as avocados.

Tristyn Lee Meal Plan

tristyn lee eating
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Tristyn follows a four-meal-per-day schedule, ensuring his body receives all the necessary nutrients for optimal performance and recovery. 

His diet provides adequate protein for muscle growth, healthy fats for energy and hormonal balance, and fiber-rich vegetables for essential vitamins and minerals.

Tristyn Lee’s commitment to his diet and nutrition plan plays a significant role in achieving his desired physique and supporting his overall fitness goals. 

By following a ketogenic approach and carefully selecting nutrient-dense foods, he has found a strategy that works well for his body and helps him maintain a lean and muscular physique.

Tristyn Lee Meal 1

  • Chocolate almond milk sweetened with stevia
  • Five whole eggs scrambled in butter
  • Four ounces of steak
  • Kale chips

Tristyn Lee Meal 2

  • Bacon salad with spinach
  • Peri-peri chicken
  • Avocado

Tristyn Lee Meal 3

  • Broccoli
  • Ground beef
  • Coconut oil
  • Avocado
  • Raspberry protein shake

Tristyn Lee Meal 4

  • Cheddar cheese
  • Spinach
  • Coconut Shrimp
  • Salmon
  • Kale

Tristyn Lee’s meal plan incorporates balanced macronutrients, including protein from eggs, steak, chicken, ground beef, and salmon. Healthy fats are derived from avocado, butter, coconut oil, and cheddar cheese. 

The meals also include nutrient-dense vegetables like spinach, broccoli, and kale, providing essential vitamins and minerals.

Tristyn Lee Supplements

tristyn lee supplements
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Tristyn Lee incorporates a few critical supplements into his routine to support his intense training sessions, muscle recovery, and overall fitness goals. The following are some of the supplements he includes in his stack:


Tristyn consumes a pre-workout supplement before his training sessions. This supplement contains ingredients like l-citrulline, beta-alanine, and B-vitamins, which help enhance his focus, energy levels, and overall performance during intense workouts.

Whey Protein Isolate Powder

Whey protein isolate is an essential supplement in Tristyn’s stack. It provides a short supply of amino acids to his muscles, aiding muscle recovery, promoting strength gains, and supporting muscle growth. Additionally, it helps curb hunger and provides his body with quality calories.

Branched Chain Amino Acids (BCAAs)

During intense training sessions, Tristyn Lee’s muscles undergo damage. To prevent muscle breakdown and support muscle repair and recovery, he consumes BCAAs. These amino acids help maintain an anabolic state and protect muscle fibers during workouts.

Post-Workout Supplement

Following his workouts, Tristyn Lee prefers a post-workout supplement free from stimulants. This supplement aids in muscle recovery, replenishing glycogen stores, and reducing fatigue after intense training sessions.

Tristyn Lee Workout Routine

tristyn lee pre workout
via tristyn lee instagram

Tristyn Lee follows a rigorous workout routine that involves training in the gym multiple times daily, focusing on different muscle groups in each session.

While he pushes himself hard, he also recognizes the significance of rest and allows himself to take a day off when his body requires it.

Tristyn Lee’s workout routine typically consists of weightlifting exercises, bodyweight movements, and cardiovascular training to enhance his overall fitness and sculpt his physique. 

His training sessions are structured and intense, challenging his muscles and promoting growth and strength development.

Here is a breakdown of Tristyn Lee’s weekly workout routine:

Monday: Leg Workout

tristyn lee leg workout
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Seated Leg Extension3 Sets of 12 Reps
Leg Press3 Sets of 12 Reps
Barbell Squat3 Sets of 12 Reps
Standing Cable Hamstring Curl3 Sets of 12 Reps
Lying Leg Curl3 Sets of 12 Reps

Tuesday: Arm Workout

tristyn lee arm workout
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Straight Bar Extensions3 Sets of 10 Reps
Barbell Curls3 Sets of 10 Reps
Hammer Curls3 Sets of 10 Reps
Close-Grip Bench Press3 Sets of 10 Reps
Cable Triceps Extensions3 Sets of 10 Reps
Dumbbell Triceps Extensions3 Sets of 10 Reps

Wednesday: Chest Workout

Incline Barbell Press3 Sets of 10 Reps
Incline Dumbbell Press3 Sets of 10 Reps
Flat Barbell Bench Press3 Sets of 10 Reps
Smith Machine Flat Press3 Sets of 10 Reps
Hammer Strength Chest Press3 Sets of 10 Reps

Thursday: Shoulders Workout

Machine Side Lateral Raise3 Sets of 12 Reps
Standing Machine Shoulder Press3 Sets of 12 Reps
Seated Dumbbell Shoulder Press3 Sets of 12 Reps
Standing Dumbbell Front Raises3 Sets of 12 Reps

Friday: Back and Biceps Workout

Bent-Over Row3 Sets of 12 Reps
Lat Pulldown3 Sets of 10 Reps
Seated Row3 Sets of 12 Reps
Single-Arm Row3 Sets of 12 Reps
Biceps Curls3 Sets of 12 Reps
Machine Low Row3 Sets of 10 Reps

Saturday: Circuit Training

  • Circuit 1: Single-Arm Dumbbell Clean and Press, Kettlebell Two-Arm Swing, Goblet Squat, Reverse Lunge, Floor Crunch
  • Circuit 2: Burpees, Butt Kickers, Squat Jumps, Mountain Climbers, Side Lunges, Leg Raises

Sunday: Rest

Tristyn Lee ensures that he takes a day off on Sundays to allow his body to recover and avoid overtraining. Rest days are essential for muscle repair and growth and for preventing injuries.

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