Tristyn Lee Height, Weight, & Body Fat Percentage

Tristyn Lee Height and Weight

If you follow fitness on social media, you’ve almost certainly seen videos of Tristyn Lee. This soccer player turned bodybuilder has taken the world by storm in the past few years due to his small size and insanely shredded physique.

So how tall is Trystan Lee? And how much does he weigh with his incredibly low body fat percentage? Scroll down to find out his measurements, diet, workout routine, and more.

Tristyn Lee Bio

Tristyn Lee is a Canadian bodybuilder, soccer player, and social media personality. Lee’s fitness journey began in 2013 when he started lifting weights to get bigger and stronger for soccer.

In 2017, at just 15 years old, Tristyn started a YouTube channel where he posted videos of his soccer workout sessions. He had over 1,000 subscribers within a month, and his following began to explode.

Tristyn Lee’s success is due to his talent, charisma, and unique build. He has a tiny frame but has managed to develop a significant amount of muscle while maintaining a super low body fat percentage.

Over the last several years, Tristyn has continued to grow his physique and following by sharing his training, diet, and personal life. Currently, he has 1.7 million subscribers on YouTube and 2.1 million followers on Instagram.

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A post shared by Tristyn Lee (@tristynleeofficial)

Tristyn Lee Height, Weight, Age, & Body Fat Percentage

Trystan Lee was born in a small town in Ottawa, Canada, on August 20, 2002. Therefore, he will turn 20 years old in 2022.

Tristyn Lee stands 5’3” (160 cm) tall and weighs 120-140 lbs (54-64 kg). While his height and weight aren’t imposing, Lee’s physique stands out because he maintained 4-5% body fat for two years. This level of conditioning is rarely sustained even among elite bodybuilders.

Currently, Lee has entered a bulking phase where he will allow his body fat to increase to pack on more muscle.

Table 1. Tristyn Lee Age, Height, Weight, Body Fat %

Age 20 years old
Height 5’3″ (160 cm)
Weight 120-140 lbs (54-64 kg)
Body Fat 4-8%
Tristyn Lee Height Weight Body Fat

As you can see, Tristyn Lee is not a big guy. And his body size is quite a bit less than the average man. But Lee has more muscle and way less fat than the average person his size.

In addition, Tristyn maintains this level of conditioning pretty much year-round, which helps his content stand out from other bodybuilders. He also shares his daily life and posts videos of his soccer skills to keep his audience engaged.

Is Tristyn Lee Natural?

Despite his relatively small size, people often ask if Tristyn Lee is natural or if he takes steroids to build muscle. And it’s a fair question considering his max bench press was 315 lbs at a bodyweight of just 132 lbs!

Like most bodybuilders with large social followings, Tristyn doesn’t comment on steroids publicly. So we have to speculate based on the information available, such as his overall physical development and any noticeable side effects.

Regarding side effects, Tristyn Lee doesn’t show any apparent signs of steroid use. His skin is not red or flushed, and he doesn’t appear to have acne or large pimples.

As for his physique, Lee has impressive muscle density and vascularity. But you can see this in his earliest pictures when he was just 15, which means it’s largely related to his genetics.

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A post shared by Tristyn Lee (@tristynleeofficial)

Also, we can use a measurement called fat free mass index (FFMI) to see if Tristyn Lee’s muscularity is within the natural range. At his lowest body fat percentage of 4%, he weighed around 130 lbs and is 5’3” tall.

Based on those measurements, Tristyn Lee scores a maximum of 23.4 FFMI, which is considered extremely muscular. However, an FFMI over 25 is considered the threshold for steroid use. So an FFMI of 23 is not that suspicious.

Natty or Not? Calculate Your FFMI to Measure Your Muscularity

Chris Bumstead FFMI

It’s also important to consider that Lee has been training and dieting with intense dedication for over six years. And he’s openly talked about his struggles with body dysmorphia while finding a balance between life and bodybuilding.

In my opinion, Tristyn Lee could certainly attain his current muscularity naturally. But he also may have used some performance-enhancing drugs to maintain his elite level of conditioning.

Tristyn Lee Diet

For most of his bodybuilding career, Tristyn Lee has used extreme low-carb diets like keto. Most recently, Lee has adopted a strict carnivore diet consisting almost entirely of meat.

Tristyn Lee also used a reverse diet to increase his calories after a long-term calorie deficit. And he currently follows a bulking meal plan to gain muscle.

But unlike most bodybuilders, Tristyn doesn’t eat several smaller meals throughout the day. Instead, he consumes all his calories in three large meals daily.

Here is what Tristyn Lee’s meal plan looks like on a typical workout day.

Table 2. Tristyn Lee Carnivore Bulking Meal Plan

Meal Quantity/Food
Meal 1 – 5:30 am 6 oz salmon, 6 oz 85% ground beef, 3 oz beef liver, 5 oz berries
Meal 2 – 11:30 am 10 oz ribeye steak, 3 oz beef heart, 3 oz beef tongue
Meal 3 – 4:00 pm 8 oz 85% ground beef, 6 oz ground lamb, 20 g bone marrow, 1 tbsp raw honey

That’s a lot of beef! Tristyn Lee eats nearly 3 pounds of meat daily, adding up to about 2,980 calories.

By his calculations, Tristyn burns around 2,550 calories per day. And, with some simple math, you can see he consumes 430 more calories than he burns.

In addition, these numbers result in a 16-17% daily calorie surplus, which is ideal for building muscle without excess fat gain, aka lean bulking. Tristyn finds that his body responds well to the carnivore diet’s high fat, high protein, and low carbs.

Here are Tristyn Lee’s macros while following his carnivore bulking diet plan.

Table 3. Tristyn Lee Diet Calories & Macros

  Amount (% of calories)
Calories 2,980
Carbs 39 g (5%)
Fat 193 g (51%)
Protein 267 g (36%)

While it works for Tristyn, the carnivore diet isn’t for everyone because it lacks the vitamins and minerals found in fruits and vegetables. Not to mention, excluding carbs for long durations reduces your body’s metabolic flexibility.

Most people will get better results with a more balanced approach while avoiding any micronutrient deficiencies or health problems that could arise with an all-meat diet. Moreover, the proper diet depends on your body size and composition, activity and workout routine, and fitness goals.

Click the links below to learn how to make your own custom meal plan to transform your body.

Cutting Meal Plan

Bulking Meal Plan

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Tristyn Lee Workouts

Clean and consistent nutrition is the main reason Tristyn Lee stays so shredded. But he also trains hard in the gym to build and maintain his lean muscle mass.

For most of his career, Lee followed a 6-day workout split with one rest day. But he recently changed his routine to work out only five days a week. This split gives his body more time to recover and grow.

Lee’s current routine resembles the bro split workout where he works 1-2 body parts each session. Generally, he uses 4-5 exercises per muscle group for four sets. And the rep range is usually in the 8-15 hypertrophy zone.

In addition, Tristyn uses drop sets and supersets to make his workouts more challenging. Here are examples of Lee’s workouts.

Tristyn Lee Leg Workout

Tristyn Lee Arm Workout

  • Straight Bar Pushdown – 4 sets 12-15 reps
  • Reverse Grip Pushdown – 4 sets 12-15 reps
  • Rope Extensions – 4 sets 12-15 reps
  • Overhead Extensions – 4 sets 8-12 reps
  • Cable Curls – 4 sets 12-15 reps
  • Preacher Curls – 3 sets 12-15 reps
  • Barbell Curl – 3 sets 8-12 reps

Tristyn Lee Chest Workout

  • Incline Bench Press – 3 sets 8-12 reps
  • Dumbbell Incline Press – 3 sets 8-12 reps
  • Flat Bench Press – 3 sets 8-12 reps
  • Smith Machine Flat Bench – 3 sets 8-12 reps
  • Machine Chest Press – 3 sets 8-12 reps

Tristyn Lee Shoulder Workout

Tristyn Lee Back Workout

Tristyn Lee Supplements

Tristyn Lee uses several supplements to aid his bodybuilding efforts. In a recent YouTube video, Lee says he uses vitamin D, glutamine, magnesium, l-theanine, ashwagandha, and pre-workout.

In addition, Tristyn Lee released his own line of supplements and apparel called Chimera. These supplements include a pre-workout and muscle pump formulation.

Tristyn Lee Pre-Workout Supplement

Tristyn Lee’s pre-workout supplement from Chimera focuses on delivering energy and performance. With 281 mg of total caffeine, it has significantly more stimulants than the average pre-workout.

In addition, Chimera pre-workout is loaded with vitamins B6 and B12 for a natural energy boost. Plus it has a healthy dose of 3.2 grams of beta-alanine for improved muscle endurance.

Tristyn Lee Pre-Workout

Overall, I’m pretty impressed with this pre-workout formulation. However, it is a bit on the expensive side at $45 for a 30-serving tub ($1.50 per scoop).

In addition, Tristyn Lee’s pre-workout doesn’t contain l-argnine or l-citrulline like most supplements. To get those ingredients you also need to purchase Chimeras “Pump” supplement, which will cost you another $45.

Related: 7 Best Cheap Pre-Workout Supplements

Tristyn Lee Pump Supplement

Chimera Pump is a product designed to pair with pre-workout and provide vein-popping pumps. With 6 grams of l-citrulline and 3 grams of glycerol, it should deliver on this front.

In addition, Tristyn Lee adds 1/2 to 1 tsp of mineral salt in this pre-workout cocktail to further enhance the pump and muscle endurance.

Related: 7 Benefits of Salt in Pre-Workout & How Much to Add

Tristyn Lee Supplements

Now you know Tristyn Lee’s height, weight, and body fat percentage. As well as the diet, workouts, and supplements he uses to get shredded.

Chris Bumstead Height, Weight, & Body Measurements

Chris Bumstead, aka CBum, is another bodybuilder that gets absolutely shredded. But unlike Tristyn Lee, he doesn’t maintain this level of conditioning year round.

Click below to see how big Chris Bumstead really is on stage and during his offseason bulking phase!

Chris Bumstead Height and Weight
Chris Bumstead Height & Weight

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