Tristyn Lee Workout And Diet

Bodybuilder/Soccer Player
Born: 2002

From Canada, Tristyn Lee started playing soccer when he was 5 years old, and his older brothers got him into bodybuilding at a young age. When Lee was 13, he began posting clips of his soccer skills on social media. He quickly developed a following, but it was more interested in his workout tips than soccer tricks. Lee developed an online workout program called Train With Tristyn and is sponsored by Clad Crew apparel. Lee also did guest posing at the 2017 King Kong Classic. He has almost 2 million followers on Instagram alone. Lee is 5 feet, 3 inches tall and weighs about 140 lbs. He has gotten his body fat down around 4%.

Known For:

Tristyn Lee’s Diet


Lee follows the ketogenic diet, which is high in fat and low in carbs with a moderate amount of protein. He says that while many soccer players do well with carbs, they tend to slow him down and that a high-fat diet works best for him. He usually has 4 meals per day, and they all contain meat, vegetables and a healthy fat like avocado or coconut oil. He will also have a protein shake made with whey protein, and he makes sure to take in plenty of water each day.

Estimated Macros

  • Low Carbs 15% 15%
  • Mid-High Protein 30% 30%
  • High Fat 55% 55%

Diet Details


Power Up

Lee hits the ground running with his breakfast. A typical first meal contains 5 eggs cooked in butter, 4 oz. of steak, kale chips, and chocolate almond milk sweetened with stevia.


Bring On the Meat

Lee eats meat throughout the day. He’ll have steak for breakfast, chicken for lunch and seafood or fish for dinner to get those all important anti-inflammatory omega-3s in.


Don’t Forget the Veg

Unlike a lot of teens, Lee doesn’t try to ditch out on vegetables. He even has them at breakfast. He also eats a lot of avocados, which are full of healthy fats.


No Sugar

Lee is so committed to the ketogenic diet, he did not eat sugar for 3 years, or any other type of junk food or fast food. The results speak for themselves.



The keto diet uses fat rather than carbs for energy, provides stable fuel rather than a rollercoaster ride of energy which is common with high carb consumption. It can also help people lose weight, and reduce or eliminate chronic health issues such as diabetes and obesity.

What to Eat


























Almond Milk


Coconut Oil


Protein Shakes





What to Avoid


Processed Carbs


Artificial Sugar


Junk Food


Added Sugar


Excess Sodium


Fried Foods


Chemicals Additives


Artificial Ingredients


Lee on Carbs

‘Some people do work better on carbs, but I’m not one of those people.’


Lee on Carbs & Soccer

‘Being a soccer player, I feel extremely lethargic and heavy when I’m running off of carbs.’


Lee on Cheat Meals

‘I haven’t had any cheat meals in 3 years.’


Lee on Sugar & Artificial Sugar

‘I don’t eat any sugar and always make sure to stay away from artificial sweeteners…[that] affect your body in a worse way than raw sugar does.’


Lee on Clean Eating

‘It doesn’t feel like a big struggle for me. It feels like a sacrifice that needs to be taken for me to be at my peak performance.’

Tristyn Lee’s Workout Routine

Weekly Routine

Always Active

Lee has been active his entire life, and showed promise from childhood as a talented athlete.

Least Favorite Exercise

Lee says he hates doing legs, but he loves the results, so he keeps at it. Even at 15, he could lift significantly more than his own weight.

Fasted Workouts

Lee usually does his first workout fasted, burning off even more fat from his already super lean physique.

Take Care

Lee injured himself and possibly suffered a partial biceps tendon tear due to overtraining.

Twice Daily Dose

Even while going to school full-time, Lee would get up at 5 am so he could get his first workout in. He has since switched to one workout per day, following a classic split routine of working one body part per day with Sundays off.

Cardio King

Lee is ripped thanks to weight training, but he considers cardio to be equally important for soccer and does some every day. He does one dedicated cardio workout each week.

Get Your Kicks

Lee practices soccer 3 times a week, in addition to his resistance training work, HIIT and cardio.

Exercise Style


A Tristyn Lee Routine

Chest: Incline barbell press: 8-12 reps x 3 sets
Incline dumbbell press: 8-12 reps x 3 sets
Flat dumbbell press: 8-12 reps x 3 sets.
Machine decline press: 8-12 reps x 3 sets
Machine incline press: 8-12 reps x 3 sets
Pec deck: 8-12 reps x 3 sets

Arms: Machine preacher curl: 10-12 reps x 3 sets
Straight bar extensions: 10-12 reps x 3 sets
Barbell biceps curl: 12-15 reps x 3 sets
Incline EZ bar skullcrushers: 10-12 reps x 3 sets
Alternate dumbbell curls: 8-12 reps x 3 sets

Legs: Leg extensions: 8-12 reps x 3 sets
Leg press: 8-12 reps x 3 sets
Barbell squat: 8-12 reps x 3 sets
Standing cable hamstring curl: 12-15 reps x 3 sets

Shoulders: Machine side lateral raise: 8-12 reps x 3 sets
Standing shoulder press: 10-12 reps x 3 sets
Dumbbell shoulder press: 10-12 reps x 3 sets
Dumbbell rear delt flys: 8-12 reps x 3 sets
Front raises: 8-12 reps x 3 sets

Back: Bent over row: 10-12 reps x 3 sets
Lat pulldown: 10-12 reps x 3 sets
Seated row: 10-12 reps x 3 sets
Deadlift: 10-12 reps x 3 sets
Single-arm row: 8-12 reps x 3 sets

HIIT Cardio: Do 10-15 reps x 3 sets of each of the following. 1 min. rest between exercises.
Single arm clean
Double arm front swing
Goblet squat
Single-arm overhead press
Reverse lunge
Floor crunch

Sprints: Do 5 sets: 10 yds, walk back to start. 20 yds, walk back to start.
Do 7 sets: 30-yds sprint, backward running to start.
Do 10 sets of bleacher runs, walk back down.

Circuit: Do 30-45 sec of each of the following with a 1 min rest between exercises: burpees, butt kickers, squat jumps, mountain climbers, side lunges, push ups, walking planks, leg raises.


Lee on Leg Day

‘Legs day at 6 am is the worst pain but the best results.’


Lee on His Shoulder Injury

‘This injury was directly correlated with overtraining, extreme fatigue, and deterioration of the strength of the tendons, ligaments and muscles in my shoulder.’


Lee On How He Works Out At Home

I got straps on and I got my belt on in case someone brings a barbell.’

Tristyn Lee’s Supplements

Protein Powder


Lee doesn’t like to take too many supplements, but he has a protein shake each day. He endorses Steel products, and uses Veg Pro that is vegan pea protein, as well as whey protein which is made from milk. Protein promotes muscle growth, increases strength and speeds recovery.

Get it here



Lee also takes ATP-Fusion with creatine and glutamine which reduces bloat, and improves strength, energy, and performance. Get it here
Pre Workout

Pre Workout

Lee uses a pre workout which contains l-citrulline, beta alanine and B vitamins for energy and focus.

Get it here

post workout

Post Workout

Lee takes Steel’s ADABolic pre & postwork formula. It restores glycogen, fights fatigue, supports muscle recovery and is free of stimulants. Get it here


Lee takes magnesium before bed each night to help ensure quality sleep.

Get it here

Tristyn Lee’s Lifestyle

Sleep: A Pillar of Health

Lee understands the importance of sleep, and to be sure he gets the best quality rest he can, he takes magnesium before bed each night.

Pro Aspirations

Lee wants to become a professional soccer player and looks forward to traveling the world and sharing his message of achieving any dream your set your mind to.

Smash Barriers

Lee says that the mind is the most important muscle to exercise when it comes to accomplishing goals.

Stay Focused

Lee has laser focus when it comes to achieving his dreams of making it big. He doesn’t waste time on distractions like girlfriends.

Too Young?

Allegations of steroids seem unfounded, but some believe Lee is too young to be so serious about bodybuilding.


Lee on Taking Risks

‘You have to be willing to take all the hits, accept the criticism, and fall on your face many, many times.’


Lee on What Separates The Winners From The Rest of The Pack

‘The amount of people willing to take hits, fall down, and take criticism is so little.’


Lee on The Power of Positive Thinking

‘Your mind and the way you think is such a powerful thing.’


Lee on his Insta-Success

‘I’m now able to live my life and expand my passions each and every day. I have zero regrets.’

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