Lee Priest Workout and DIET 

Born: 1972

Lee Priest is from Australia. He began training when he was 12, and entered and won his first competition just a year later. Priest won the IFBB Mr. Australia 4 years running from age 16-19. Due to his youth, he was not able to obtain a pro card. At the Niagara Falls amateur competition, he was discovered, and became an IFBB pro at age 20, one of the youngest competitors ever to do so. The ‘Giant Killer’ regularly finished 2nd or 3rd in competition, and retired abruptly in 2010 after receiving a ban from the IFBB. He returned to competition in 2013 in another league where he won the NABBA Mr Universe as an amateur. Two professional bodybuilding competitions named after him were held in 2014 and ’15. Priest’s mother was also a bodybuilder and has posed with him onstage. Priest is also a race car driver and has won numerous titles in circle track, road, and drag racing. He also tried acting and starred in the 2018 short film Round Trip. Priest also has several training videos. He is married to bodybuilder Cathy Lefrancois Priest. Priest is 5 feet, 4 inches tall. His contest weight is between 196-205 lbs. In the off-season he can go as high as 285 lbs.

Known For:

Lee Priest‘s Diet


Diet is an essential component of a bodybuilder’s training program. Priest sticks to the classics like oatmeal, eggs, chicken, rice, veggies, fruit and protein shakes, but he has never counted macros. He eats 5 meals a day, refueling every couple of hours. He drinks plenty of water every day, and also has energy drinks at the gym.

Estimated Macros

  • Medium Fat 30% 30%
  • Low Medium Carb 20% 20%
  • High Protein 50% 50%

Diet Details


Protein Power

To maintain such a huge amount of muscle, Priest takes in protein at every meal. He starts off the day with eggs, then has chicken after hitting the gym. He’ll have another protein-rich meal along with some carbs, and finish off the day with a whey protein shake.


A K.I.S.S. Plan

Priest says that people ask him all the time what he eats, or think his food has been prepared in some special way. He says it couldn’t be easier: just eat the chicken breast and broccoli (and skip the burgers and fries) and get to the gym.


No Counting Macros

Priest says he is really glad that counting macros weren’t a think when he was young. He says it would have made him crazy.


Cheat Meals: A Practical Approach

Priest says that he loves a good cheat meal, and they often turn into a cheat day. His advice to others: only cheat if your physique is ready for a contest, otherwise, keep to the straight and narrow.

What to Eat






















Protein shakes



What to Avoid


Added salt


Fast food


Processed foods


Junk food






Priest on diet

Don’t overthink it.


Priest on his bodybuilding diet

They think that there’s some secret to how you cook it, or what you put on it…That couldn’t be any more basic.


Priest on his simple eating plan

Breakfast is just oatmeal with some of those blueberries and apple with it, and eggs. Then after training, I have chicken and rice.


Priest on counting macros

I’m glad I didn’t have macros back in the day…it would have drove me nuts.


Priest on cheat meals

If you’re contest-ready, have ‘em. If you’re not contest-ready, don’t.

lee priest’s Workout Routine

Weekly Routine

It Runs in the Family

Priest got into weightlifting and bodybuilding when he was just 12 years old. His grandfather supported and helped him train, and his mother was also a bodybuilder.

So Close

Priest won several amateur competitions and placed highly in many professional bodybuilding contests but he never won the coveted Mr. Olympia title.

No Advice Needed

Priest finds it amusing when random people give him advice on how to lift.

Daily Dose

Priest works out 5 days a week and takes 2 days off to rest and recover.

Bodybuilding Basics

Priest says that in order to grow, it’s essential to train small muscles with heavy weights. He also recommends waiting until you are at least an intermediate lifter before adding supersets.

Democratic Approach to Fitness

When Priest hits the gym, he doesn’t play favorites. He’ll work all muscles equally.

High Volume, High Reps

Priest’s approach to working out is maxing out every single time, twenty sets minimum.

Least Favorite Ex

Priest says he does not have a favorite exercise, and his least favorite exercise is: all of ‘em!

Exercise Style


A Lee Priest Routine

Day 1: Legs
Day 2: Back, Forearms
Day 3: Chest
Day 4: Shoulders
Day 5: Arms
Calves: daily
Abs: every other day
Warm up & cool down every workout.
Stay hydrated with water and energy drinks.
Straight sets until you are more experienced.
If results aren’t happening, add more sets.
Constantly mix up your routine to keep your muscles growing.


Priest on getting advice at the gym

I had a guy come up to me once in the gym…and tell me “I would do curls this way.”…That would be like me walking up to Tom Plantz and telling him how to squat!


Priest on intuitive training

I follow what my body tells me. It’s your best judge when it comes to anything.


Priest on getting big

Never give your body a chance to adapt.


Priest on his fitness routine

Twenty sets for biceps is an embarrassing minimum for me.


Priest on training smaller muscle groups

Don’t buy into the cop-out that small muscle groups need fewer sets.


Priest on his least-favorite exercise

All of them.

Lee Priest‘s Supplements


Whey Protein

Priest takes a minimalist approach to supplementation. He says besides good food, the only thing he takes is protein powder.


Lee Priest‘s Lifestyle

Lifetime Suspension

There is a lot of chatter about Priest’s lifetime suspension from the IFBB, but he says it was simply a matter of not renewing on time.

Health Scare

Priest had a major health scare in 2017 when an infected tooth led to a heart infection. It landed him in the ER for a couple of nights.

Truth in Use

Priest admits to taking steroids. he says he uses 2cc each of Deca Durabolin and Parabolan for 6-8 weeks during the off-season.

Muscles: A Question of Genes

Priest says that even if you take steroids (which he doesn’t recommend), if you don’t have it in your genes to be bulky, it’s not going to happen.

Adrenaline Junkie

Priest can’t get enough of high-adrenaline sports. He got into drag racing after a fan asked him to try it out.

Superman FanBoy

Priest is a big fan of Superman and has all kinds of paraphernalia, including lunchboxes, figurines, and even an outfit with molded abs.

Proud Fur Daddy

Priest’s place is home to a menagerie of pets: he has a Yorkshire Terrier, a German Shepherd, a Staffordshire Terrier, and 4 cats.


Priest on building big muscles

As far as muscle gain goes, that’s going to [be] genetic.


Priest on bodybuilding

Bodybuilding isn’t 90 minutes in the gym. It’s a lifestyle.


Priest on the ups and downs of bodybuilding

In this sport, you are healthy one day, get sick, and then you’re dead.


Priest on his bodybuilding career

I plan on competing until it’s not fun anymore.


Priest on winning, and not winning

I’ve never wanted to win a show. I just do the best I can.


Priest on steroid use

I have never lied about what I use. That’s what ticks me off. I tell the truth and no one believes me.


Priest on his plans for his racing career

Not to crash.

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