How Tristyn Lee Maintains Sub 5% Bodyfat Year Round [Diet and Workout]

Tristyn Lee, on of the most popular fitness celebrities, is renowned for his shredded-to-the-bone physique, which he has maintained at a sub-five percent body fat level for two consecutive years. Achieving and sustaining such a low body fat percentage requires a strict diet, training, and recovery program, as well as a deep understanding of how to do so without compromising one’s health.

While many experts have criticized Lee for maintaining such a low body fat percentage at his young age, he has amassed a massive following on social media, with over 2.2 million Instagram followers and 1.8 million YouTube subscribers.

Lee’s popularity skyrocketed when he revealed that he was just 15 years old, and he has since collaborated with online fitness influencers and pro bodybuilders like Larry Wheels, Regan Grimes, Joey Swoll, Bradley Martyn, and Jeremy Buendia.

In early 2022, Lee shared an in-depth video about his bodybuilding journey and his infatuation with a low body-fat percentage, revealing some of the secrets behind his success. While Lee’s extraordinary genetics undoubtedly play a role in his chiseled physique, his talent, hard work, and resilience are equally important factors. As he continues to mature and develop his muscles, his physique is sure to improve even further.

Tristyn Lee, has become a household name due to his incredible physique that remains shredded-to-the-bone at a sub-five percent body fat for an impressive two years straight. It is no secret that maintaining such a low body fat percentage for an extended period requires a strict diet, training, and recovery program without compromising one’s health.

However, despite being criticized by many health, fitness, and bodybuilding experts for maintaining such a low body fat percentage at his age, Lee has continued to excel in his fitness journey.

Lee’s journey began in 2013 when he started lifting weights to improve his soccer performance. However, his lifting practice catapulted him to international fame before his pro soccer career even kicked off.

He started posting on Instagram in 2015, but it wasn’t until early 2017 that he posted photos of his physique, which caught the attention of fitness enthusiasts worldwide. This is how he looked back then – 15 Year Old Bodybuilder Shocks the World with His Shredded Physique.

At the time of this article’s publication, the young bodybuilder has over 2.2 million followers on Instagram and 1.8 million subscribers on YouTube, collaborating with online fitness influencers and pro bodybuilders such as Larry Wheels, Regan Grimes, Joey Swoll, Bradley Martyn, and Jeremy Buendia.

In early 2022, Lee shared an in-depth video about his bodybuilding journey and his infatuation with a low body-fat percentage. He opened the video talking about his obsession with getting shredded and staying sub 5% bodyfat, which immediately caught our attention.

It is worth noting that besides being an incredibly talented, hardworking, and resilient individual, Lee undoubtedly has extraordinary genetics that contribute to his impressive physique. His striated hamstrings, surreal separation and definition in his quads, and chiseled abs, among other features, make him stand out in the oversaturated social media fitness influencer space. Additionally, as he is still in his formative years, his physique will continue to improve as he achieves muscle maturity.

How Tristyn Lee Maintained a Single Digit BodyFat

The article delves into Tristyn Lee’s journey towards achieving a single-digit body fat percentage, and the extreme measures he took to get there. Lee’s obsession with dieting began in 2018, when he was consuming 3,000 calories a day while playing soccer and bodybuilding.

However, when he transitioned solely to bodybuilding, his focus shifted from using food as fuel to getting as lean as possible. Lee admits to obsessing over every detail of his food and diet, which eventually made him delusional.

As he got leaner, his body’s biological hunger signals became disrupted, and he relied solely on his MyFitnessPal app to determine his satiety.

To curb his hunger and cravings, Lee consumed up to five carbonated drinks a day, combined with hardcore training, which made his adrenaline levels skyrocket. Lee’s obsession with burning calories also meant sacrificing his social life, as he avoided restaurants and meals with friends to ensure he did not put on body fat.

In regards to the question of whether lifting weights can stunt growth, it seems that there is some debate on the matter. However, for Tristyn Lee, his focus on achieving a single-digit body fat percentage began in 2018.

While he was consuming 3,000 calories a day during his time playing soccer and bodybuilding, his obsession with dieting intensified when he transitioned solely to bodybuilding. Lee admits to becoming fixated on every detail of his diet in order to achieve his desired physique.

As he got leaner and entered the single-digit body fat percentage range, Lee’s hunger signals became disrupted, and he found himself relying on the numbers in his MyFitnessPal app to determine whether or not he was satiated. To curb his appetite, Lee would consume carbonated beverages and often sacrificed his social life in order to stay on track with his diet and exercise regimen. Despite his dedication, Lee admits that his extreme approach eventually had negative consequences on his physical and mental health.

The topic at hand is whether lifting weights stunts growth, and it’s related to the story of Tristyn Lee. Lee’s preoccupation with dieting and achieving a single-digit body fat percentage began in 2018, when he was still playing soccer and bodybuilding. However, when he shifted his focus solely to bodybuilding, his obsession with food became even more intense. He became fixated on every little detail of his diet, all in the pursuit of getting as lean as possible.

As he got leaner and leaner, Lee’s appetite began to wane. He no longer relied on biological hunger signals to tell him when to eat; instead, he relied on the numbers in his MyFitnessPal app. He even started drinking carbonated beverages to make himself feel full and suppress his cravings.

This lifestyle came at a cost, however. Lee gave up his social life and became consumed with the idea of burning calories and avoiding body fat. He wouldn’t go out to restaurants or have a bite to eat with friends if he didn’t know the exact macronutrient content of the food. He was so focused on his goals that he even ignored his own hunger cues.

In the end, Lee admits that his obsession with dieting was detrimental to his health. He followed a competitive bodybuilder’s diet for two years straight, never allowing himself to consume more than a certain number of calories per day. This, combined with his intense training regimen, caused his adrenaline to skyrocket and made it even harder for him to listen to his body’s signals.

The influence of social media on our perception of self is undeniable. Tristyn Lee, a fitness influencer, is a prime example of how social media can lead to body dysmorphia. As Lee started posting photos and videos on social media, he began receiving accolades from his fans, which fueled his desire to push even harder.

He became obsessed with hitting 15,000-20,000 steps per day and would beat himself up if he didn’t meet his daily step goal. Lee worked out seven days a week and often twice a day, driving his body into the ground and not giving it enough time to recover.

Lee’s intense dedication paid off, and he achieved a sub-five percent body fat percentage. However, the drawbacks of maintaining such a low body fat percentage are significant. Lee suffered from sleep loss, losing out on vital rest that the body needs to repair and recover.

His strength also gradually decreased, and he experienced more stress, irritability, and mood swings. Low body fat percentages can lead to serious health issues and negatively affect the quality of workouts. Energy levels can decrease, skin health can worsen, testosterone levels can decrease, and recovery post-training can be hindered. Lastly, achieving such a low body fat percentage requires a full-time commitment, affecting one’s schedule, routine, and preferences.

In conclusion, while it may be tempting to pursue a low body fat percentage, it’s essential to understand the potential drawbacks and make an informed decision. It’s crucial to prioritize health and well-being over social media validation and seek professional advice when embarking on any fitness journey.

Tristyn Lee’s Diet to Stay Shredded Year Round

To maintain his chiseled body, Lee follows a strict diet consisting of several meals per day.

Here is a sample meal plan Lee follows to stay shredded throughout the year:

Meal #1: 

  • 5 eggs
  • Steak or ground beef (4oz)
  • Chocolate almond milk sweetened with stevia
  • Kale chips

Meal #2:

  • Spinach
  • Per-peri chicken
  • Bacon salad
  • Avocado

Meal #3:

  • Ground beef
  • Broccoli
  • Avocado
  • Coconut oil
  • Protein shake

Meal #4:

  • Coconut shrimp
  • Spinach
  • Kale
  • Cheddar cheese
  • Salmon

Tristyn Lee’s Workout

Tristyn Lee Leg Workout

While Lee is shredded to the bone, his legs are his most prominent muscle group. Besides his intense training routine, years of soccer training certainly contribute to his lower body gains. 

  • Leg Extension: 4 sets 12-15 reps
  • Leg Curl: 4 sets 12-15 reps
  • Hack Squat: 4 sets 8-12 reps
  • Dumbbell Romanian Deadlift: 4 sets 8-12 reps
  • Bulgarian Split Squat: 3 sets to failure

Tristyn Lee Shoulder Workout

  • Dumbbell Lateral Raise: 5 sets 12-15 reps
  • Smith Machine Shoulder Press: 4 sets 12-15 reps
  • Cable Front Raise: 4 sets 12-15 reps
  • Machine Lateral Raise: 3 sets 12-15 reps (superset)
  • Dumbbell Rear Delt Fly: 3 sets 12-15 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 Arm Workout

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

Tristyn Lee Back and Biceps Workout

  • Bent-Over Row: 3 sets 12 reps
  • Lat Pulldown: 3 sets 10 reps
  • Seated Row: 3 sets 12 reps
  • Single-Arm Row: 3 sets 12 reps
  • Biceps Curl: 3 sets 12 reps
  • Machine Low Row: 3 sets 10 reps

Tristyn Lee Circuit Training

In addition to his regular workouts, Lee also includes circuit training in his routine. Circuit 1 includes single-arm dumbbell clean and press, kettlebell two-arm swing, goblet squat, reverse lunge, and floor crunch exercises. Circuit 2 includes burpees, b**t kicker, squat jump, mountain climber, side lunge, and leg raise exercises.

Circuit 1:

  • Single-Arm Dumbbell Clean and Press: 3 sets 10-15 reps
  • Kettlebell Two-Arm Swing: 3 sets 10-15 reps
  • Goblet Squat: 3 sets 10-15 reps
  • Reverse Lunge: 3 sets 10-15 reps
  • Floor Crunch: 3 sets 10-15 reps

Circuit 2:

  • Burpees: 3 sets 10-15 reps
  • B**t Kicker: 3 sets 10-15 reps
  • Squat Jump: 3 sets 10-15 reps
  • Mountain Climber: 3 sets 10-15 reps
  • Side Lunge: 3 sets 10-15 reps
  • Leg Raise: 3 sets 10-15 reps

Lee’s pursuit of a sub-five percent body fat goal was influenced by his struggles with body dysmorphia. He admits that his perceptions about his body were irrational and delusional.

Now, he has switched to eating 2,700 calories a day, which is a more stable approach to maintaining his physique. While losing body fat and building muscle mass can improve overall health and aesthetics, it is important not to go overboard and consult a physician before starting any new supplement, nutrition, or fitness routine.

You might be interested: The 9 Rules of Getting Super Lean

 


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