Tristyn Lee flexing his biceps looking fit and strong

Tristyn Lee

Bodybuilder, Footballer

Tristyn Lee is an American bodybuilder and internet sensation. When he’s not at the gym, Tristyn can be found on the soccer pitch, training to become a pro soccer player.

Tristyn’s rise to fame all began when he was 15, after he started uploading pictures of his awesome soccer skills on the web. However, it wasn’t long before people noticed his incredible physique, leading him to become an online sensation.

Tristyn now has an entire army of fans behind his back, and with no signs of slowing down, who knows what the future holds for him.

Tristyn Lee posing shirtless with a ball

“This is a message to someone contemplating starting their fitness journey. Be willing to take the hits, take the criticism, and fall down many many times.”

Athlete Statistics

Full Name: Tristyn Lee
WeightHeightAgeDate of Birth
115 - 125lbs (52.2 - 56.7kg)5'3" (160cm)21August 20, 2002
AmericanBodybuilder, Footballer2010
Weight115 - 125lbs (52.2 - 56.7kg)
Height5'3" (160cm)
Date of BirthAugust 20, 2002
ProfessionBodybuilder, Footballer

Tristyn Lee flexing his ripped back muscles

“Now I am blessed to have the opportunity to have built such an amazing community and have been able to travel the world for football and fitness. Take one step forward each day. That’s all.”


  • Bodybuilder
  • Aspiring Pro Soccer Player
  • Internet Sensation

Tristyn Lee posing shirtless next to a dumbbell rack in a gym

Tristyn Lee transformation before-after

“The number of people that have a skill or have a good physique and truly have talent, is quite large. But the amount of people willing to take hits, fall down, and take criticism is so little. Take one step each day towards your goal. One step each hour. One step each minute.”

Related article: Best natural testosterone boosting supplements for maximum muscle gains


Most of the time, Tristyn trains 2 times per day in the gym, focusing on a separate muscle group in each workout.

However, while he trains hard, Tristyn doesn’t neglect the importance of rest. He’ll take a day off whenever he feels his body needs it.

Tristyn Lee flexing his muscular and ripped arm and shoulder

Leg Training

Among Tristyn’s favorite leg building exercises are squats. However, as this exercise is taxing on his body, he makes sure to start with light weights to properly warm-up his joints. He won’t do heavy squats until he feels his legs are fully warmed-up and ready.

Here’s an example of Tristyn’s leg workout, as shown in his internet video:

  • Squats, 3-5 sets of 10-12 reps
  • Leg Press, 3-5 sets of 8-12 reps
  • Hamstring Curls, 3-5 sets of 8-12 reps
  • Leg Extensions (Quads), 3-5 sets of 8-12 reps

Tristyn Lee posing shirtles next to palm trees

Arm Workout by Tristyn Lee

Tristyn likes to start his arm workouts with light weights. Then, as he goes through his sets, he’ll gradually increase the weight so that by his last set, he lifts as heavy as he can.

Here’s the workout:

  • Hammer Curls, 3-4 sets of 8-12 reps
  • Close-Grip Bench Press, 4-5 sets of 10-12 reps, last set to failure
  • Cable Triceps Extensions, 3-4 sets of 10-12 reps, last set to failure
  • Dumbbell Triceps Extensions, 5 sets of 8-12 reps
  • Barbell Curls, 3-4 sets of 8-12 reps
  • Biceps Curls, 3-4 sets of 8-12 reps

Tristyn Lee body transformation before-after


Keto Diet

Tristyn Lee eats a keto diet, with his macros looking like this:

  • 70% fat
  • 25% protein
  • 5% carbs

From his personal experience, Tristyn’s found that his body runs better on fats than carbs as his energy source. With a keto diet, his body enters a state of ‘ketosis’, where he uses fat for energy instead of glucose.

As a soccer player, Tristyn plays long matches, which means his body requires a constant supply of calories. This is where dietary fats give him the edge, allowing him a sustained energy supply as opposed to simple carbs, which only spike his blood glucose levels for a short window of time.

“Some people do work better on carbs. But I’m not one of those people. Being a football/soccer player I feel extremely lethargic and heavy when I’m running off of carbs.”

Tristyn Lee playing football on a football pitch

Tristyn’s Breakfast

  • 5 Eggs
  • 4 oz. Steak
  • Unsweetened Chocolate Almond Milk
  • Kale Salad/Kale Chips

Tristyn Lee holding dumbbells while being shirtless in a gym

Tristyn Lee flexing his abs on a huge football stadium

“Having a lot of calories for some people may cause them to gain body fat. But it’s also where these calories are coming from. I don’t eat any sugar and always make sure to stay away from artificial sweeteners like maltodextrin, aspartame, sucralose etc. These all affect your body in a worse way than raw sugar does.”

What we can learn from Tristyn Lee

Tristyn Lee and his story have taught us one key lesson: never let your age or background be the excuse for not getting the body that you want. Nothing is impossible with hard work.

That said, it’s important to remember that building a great physique takes time.

Tristyn admits he had days where he saw little progress. This made him think about giving up. But he never listened to these negative thoughts. He kept going, one day at the time. This is what enabled him to sculpt his awesome physique at only 15 years of age.

With the same mentality as Tristyn Lee, you too can smash any obstacle that stands in your way, and achieve your goal physique in the process.

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1.which supplements tristyn lee use. For shreeded body
2.does tristyn lee follow keto diet on daily routine

Hi there Tryistn, i wanna be like you when grow up, uou motivate me to have sex will my waterbottle, i want to have a 3 some with my waterbottle and you and your supplement bottle i just wanna thank you for giving me confidence now bye bye love you hashtag wot da hell hashtag P ,off


He is not big. It just looks like he is big. Look at Olympia. There is no bodybuilder above 180cm. It is harder to gain size when you are bigger becuase muscles have more space to grow in. This dude is weak tbh (no hate just spitting facts). Most people outperform him in classical bench,deadlift,squat. Most people outrun him. Only thing he uses is growth hormone which is helping him gain size. But that’s it. Bodybuilding sucks Powerbuilding is better.

Hi I would just like to point out to Austin who put something about steroids in. I’m just going to say that I was born July 17 2005 (14yrs) and I am a sort of a bodybuilder but Tristan is 17 yes old 5’3″and 125lbs of muscle and I am 5’7″ 175lbs but I don’t have a six pack I just have very large and strong legs. A couple of days ago I actually leg-pressed 350kg

Hye Tristyn lee . I really appreciate what ever you have done for your personality (physic) like this you really admire to many of them and maybe more like people who really feel that age or height or situation matter. It’s really hard to maintain this much body fat I am also doing gym. That’s why I can measure the difficulty of managing but I appreciate what ever you have ..

To those who think there is steroids,

Maybe it is maybe it isn’t, butbI would just like to put out there that it work hard enough and push yourself you could be just like Tristyn, I am only twelve and I don’t look like Tristyn but I am pretty strong and I have put in a lot of work that has payed off

Hey,i just wanna say that u did a good job whether or not u used steroids,and also how heavy can u squat?

The reason he is so small is because he has no body fat

Unlike you guys he is working for his dreams

Btw Ahmed and Jack Taylor, He is about 142lbs (64kg) he is not 56.5 kg or 125lbs, he has grown muscle mass

He is short because he started too young and did not give time for his body to grow. Heavy weights at a young age stops growth.

I would like to say that lifting heavy weights at a young age (before you hit puberty when your muscle fully form). If you look it up it says it is one of the biggest myths in weight lifting. Many people think this theory is true often kids getting with there friends and ego lift and get hurt, With proper form and technique, rest, nutrition, you will more than likely be healthy and it won’t stunt growth. Tristyn has been very inspiring to me cuz I am 12 and I am barely 5 foot tall and 85 lbs and people doubt me all the time in sports. Tristyn has work hard enough to where his size doesn’t get in his way. It ticks me off when people say stuff about my height, I say this cuz nobody who is 5’7” and 130 lbs that is my age has been able to beat my speed or strength, I am not trying to brag just with Tristyn hard work his size doesn’t effect him, and Austin like I said there is a way with hard work. Tristyn is one of my role models that I look up to even tho I don’t personally know him, but from what I can see in my weight lifting transformation and how I got from being awful at football to really good. Keep up the hard work Tristyn!??

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