Tristyn Lee | Bio, Diet, Training, Net Worth & Height

Written by James C., M.S.(C), PT

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He’s been christened the most ripped teenager on the planet—Tristyn Lee is a damn freak of nature.

His Instagram and YouTube postings have gained him an immense and loyal following—turning him into one of the hottest fitness properties currently online.

Here’s his whole sensational story. It details how and why he became so shredded at a young age—and addresses the controversial questions about his steroid use.

Tristyn Lee Wiki

Age:                           20.

Date of birth:            20th August 2002.

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Height:                      5 feet 3 inches (160 cm).

Weight:                      115-125 pounds (52-56.7 kg).

Profession:              Student, footballer, bodybuilder, entrepreneur and social media celebrity.

Nationality:               Canadian.

Nickname:                The Pocket Rocket.

About Tristyn Lee

About Tristyn Lee

Born just seventeen years ago, Tristyn Lee has stormed onto the bodybuilding stage, albeit somewhat inadvertently.

When just five years old, he began playing soccer. His parents immediately recognized that he had a talent for the beautiful game and encouraged him to practice his skills whenever he had free time.

As the years passed and his technique improved, Tristyn Lee discovered he had a natural ability not just for soccer—but also for all fitness sports. His older brothers, Braedon and Tyler, were keen bodybuilders. They encouraged the young Tristyn to work out with them—and were amazed by his initial strength and determination.

At the age of 13, he began posting on his newly opened Instagram account. Apart from a few holiday snaps, the majority of his images and videos showed Tristyn Lee demonstrating his soccer skills and tricks.

While impressive, it wasn’t anything new or inventive that hadn’t been posted online a thousand times before. However, what caught the attention of the social media world was his ridiculously developed physique.

You’d expect a high school student soccer player to be fit—but not completely ripped. He became a huge online sensation, rapidly building up a dedicated following.

In response to his audience’s demands—the soccer videos declined while the bodybuilding posts increased. Currently, his Instagram and YouTube offerings include workout tips, diet advice and details of his current physical transformation.

His aim, however, is to become a professional soccer player—not a career bodybuilder.

Now 17, and still in school, Tristyn Lee retails his workout programs online through his Train With Tristyn website, and is sponsored by the bodybuilding apparel company, Clad Crew. He lives in Ontario, Canada, with his parents.

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Tristyn Lee Net Worth

It’s estimated that the Tristyn Lee net worth is in the region of $250-500k.

Tristyn Lee Workout Program

Tristyn used to work out twice a day, morning and evenings, but found that school commitments were making this increasingly difficult.

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Hence now, he trains just once a day—concentrating on one particular muscle group at a time. He will start each exercise with a high rep/low weight warm-up before hitting the sets properly.

In addition to his resistance training work, Tristyn Lee has soccer practice three times per week, performs 15 minutes of cardio exercise after each workout, and dedicates one day per week to HIIT training.

He considers this cardio work essential to keep his fitness levels up for the 90 minutes of activity that soccer demands—and enables him to retain a low body-fat percentage.

Here’s a typical week in the gym for Tristyn Lee:


  1. Incline barbell press                                                3 sets                          12-8 reps
  2. Incline dumbbell press                               3 sets                          12-8 reps
  3. Flat dumbbell press                                     3 sets                          12-8 reps
  4. Machine decline press                               3 sets                          12-8 reps
  5. Machine incline press                                3 sets                          12-8 reps
  6. Pec deck                                                        3 sets                          12-8 reps

Here’s the incredible Tristyn Lee completing the above chest-busting workout:


  1. Machine preacher curl                                3 sets                          12-10 reps
  2. Straight bar extensions                               3 sets                          12-10 reps
  3. Barbell bicep curl                                         3 sets                          15-12 reps
  4. Incline EZ-bar skull crushers                    3 sets                          12-10 reps
  5. Alternate dumbbell curls                            3 sets                          12-8 reps

Watch the formidable Tristyn Lee performing the above exercises and providing useful technique tips:


  1. Leg extensions                                             3 sets                          12-8 reps
  2. Leg press                                                       3 sets                          12-10 reps
  3. Barbell squats                                              3 sets                          12-8 reps
  4. Standing cable hamstring curls                3 sets                          15-12 reps

Take a look at Tristyn Lee working like a beast on leg day:


  1. Machine side lateral            raise                          3 sets                          12-8 reps
  2. Standing shoulder press                            3 sets                          12-8 reps
  3. Dumbbell shoulder press                           3 sets                          12-10 reps
  4. Dumbbell rear delt flyes                              3 sets                          12-8 reps
  5. Front raises                                                   3 sets                          12-8 reps

The incomparable Tristyn Lee takes you through five exercises for massive shoulders:


  1. Bent over row                                               3 sets                          12-10 reps
  2. Lat pulldown                                                             3 sets                          12-10 reps
  3. Seated row                                                    3 sets                          12-10  reps
  4. Deadlift                                                          3 sets                          12-10 reps
  5. One arm row                                                 3 sets                          12-8 reps

Saturday—HIIT Cardio


  1. Single-arm clean                                         3 sets                          10-15 reps
  2. Double arm front swing                              3 sets                          10-15 reps
  3. Goblet squat                                                 3 sets                          10-15 reps
  4. Single-arm overhead press                        3 sets                          10-15 reps
  5. Reverse lunge                                              3 sets                          10-15 reps
  6. Floor crunch                                                 3 sets                          10-15 reps

Take a one-minute rest between exercises.


  1. Ten yards sprint—walk back to the beginning—20 yard sprint and walk back to start (five sets).
  2. Thirty yards sprint—return back to start with backward running (seven sets).
  3. Ten sets of a bleacher run—walk back down to re-start each set.


  1. Burpees                                                         45 seconds
  2. Butt kickers                                                   45 seconds
  3. Squat jumps                                                  40 seconds
  4. Mountain climbers                                       35 seconds
  5. Side lunges                                                  45 seconds
  6. Push ups                                                       30 seconds
  7. Walking planks                                            45 seconds
  8. Leg raises                                                      45 seconds

Rest for one minute after each exercise.


On his rest days, Tristyn tries to do something entirely unconnected to sports or training. One of his particular favorites is playing video games with his brothers.

Tristyn Lee Workout Program

Tristyn Lee Diet

Unusually for a cardio athlete (through his soccer training)—Tristyn Lee believes his body functions better utilizing fats for energy instead of carbohydrates.

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

As such, he follows a keto diet with a macro percentage breakdown of 70:20:5 of fats, protein and carbs. He generally hits around 3000-3500 calories per day, sometimes reaching over 4000 when he has an extra-high protein day.

Here’s a typical day in Tristyn Lee’s kitchen:

Meal #1

  • Five eggs scrambled in butter.
  • Four ounces of steak.
  • Chocolate almond milk sweetened with Stevia.
  • Kale chips.

Meal #2

  • Spinach
  • Per-peri chicken.
  • Bacon salad.
  • An avocado.

Meal #3

  • Ground beef.
  • Broccoli.
  • An avocado.
  • Coconut oil.
  • Raspberry protein shake.

Meal #4

  • Coconut shrimps.
  • Spinach.
  • Kale.
  • Cheddar cheese.
  • Salmon.

Here’s Tristan Lee taking you through his diet program:

Tristyn Lee Diet

Is Tristyn Lee on Steroids?

His phenomenal physique for an adolescent left many people wondering whether Tristyn Lee was juicing. Critics said that it was incomprehensible that a guy (then just 15 years old) could pile on that amount of muscle.

So, is he natural or not?

Firstly, it’s entirely possible to achieve some serious hypertrophy in your early teens. Remember, this guy probably hit puberty around 11 years old—by the age of 15 his testosterone levels would be absolutely through the roof—he wouldn’t need any additional hormones.1

Secondly, Tristyn Lee is a small guy. Ten extra pounds of muscle on a five-foot-three bro looks damn more impressive than on a six-foot man.

Thirdly, if he was juicing, then he’s incredibly stupid. Using exogenous hormones, while his body was still developing, could screw him up for life. And, it’s doubtful that his parents would have allowed it—especially a couple of years ago.

And finally, Tristyn Lee claims to be natural, it’s all through hard work:

“If you’re wondering if I’m natural…. look at me train and then make your decision. Because, if I’m up at 5 am to train, to eat properly, then go to school, then go to the gym after school and after that going to team soccer training, I really shouldn’t look average or the same as others do.”

Hence, I would suggest that Tristyn Lee is completely natural. The critics and haters are possibly just jealous that a young kid is more ripped than they are.

Tristyn Lee Before and After

Due to soccer training and resistance workouts from an incredibly young age—Tristyn Lee has been consistently toned.

However, perhaps his most significant transformation happened within twelve months (2016-2017), where a previously defined 14-year old became a bulkier muscle-bound teen at the age of 15.

Here’s the difference 43 pounds of muscle makes:

Here’s Tristyn Lee taking you through his astounding one-year transformation:

Tristyn Lee Supplements

Tristyn Lee has said he prefers to keep his supplementation to the minimum, although there are a few products that he uses to build his remarkable physique.

His staples include:

  • Whey protein isolate powder.
  • Glutamine.
  • Pre-workout.
  • BCAAs.
  • Post-workout.

Additionally, Tristyn Lee has admitted he’s taken some products to speed up the ketosis process.

On his Instagram channel, he promotes the Steel Supplements brand.

Tristyn Lee Supplements

Tristyn Lee Quotes: Motivation and Inspiration

Despite being so young—Tristyn Lee frequently posts inspirational words of encouragement to his thousands of followers. Here are some examples:

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

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

“The moment you take a step back and think for too long, someone else is right behind you to take the opportunity away. Your mind and the way you think is such a powerful thing.”

“People are going to say you can’t do this or it’s impossible, until the next day someone completes the goal. Your hesitation to take steps forward will only hold you back.”

“Of course, there’s going to be concerns when you take a big step forward, that’s how the world works. But don’t let that stop you from consistently striving for better.”

“The difference between the ones that make it to the top and the ones that follow is whether or not you allow being ‘realistic with your goals’ to take over your life. Someone out there is just as skilled or as talented as you.”

“Don’t worry about what others think about you. Put yourself out there. Then success will come.”

“The number of people that have skills 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. And for every minute you take towards your goal, tell yourself that you’re one minute closer to true happiness.”

Tristyn Lee Frequently Asked Questions

“Where Can I Find Tristyn Lee on Social Media?”

You can follow the workout, diet and training programs of Tristyn Lee on YouTube and Instagram.

“Has Tristyn Lee Participated in Any Bodybuilding Competitions?”

No. Although he did complete some guest posing at the 2017 King Kong Classic.

“Where Does Tristyn Lee Play Soccer?”

Currently, Tristyn Lee plays soccer in Canada. However, he’s planning on moving to the UK to pursue his dream of becoming a professional in the world-renowned Premier League.

“Who Are Tristyn Lee’s Bodybuilding Idols?”

Tristyn Lee hasn’t indicated who has inspired him, although he has been known to train with Simeon Panda.

“Is Tristyn Lee Vegetarian or Vegan?”

No. However, Tristyn Lee follows a ketogenic diet.

“Is Tristyn Lee Really Sixteen Years Old?”

Currently, Tristyn Lee is 17 years of age. He will turn 18 in August 2020.

Tristyn Lee Frequently Asked Questions

Tristyn Lee Summary

While most fifteen-year-olds spend their time on video games or watching TV—Tristyn Lee was in the gym. He illustrates that you can be committed, both to training and nutrition, from a young age.

Furthermore, his focus and ambition are impressive. Tristyn Lee wants to build the ultimate physique while concurrently becoming a professional footballer. He has set his targets high and aims to fulfill them—however much hard work it takes.

Tristan Lee stands as an inspiration to both young and old. Illustrating that if you have the mental focus to push yourself to the limit—anything is possible.



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