Tristyn Lee is turning heads in the fitness community after gaining 40 pounds thanks to a successful bulk. In a recent YouTube video, he walked fans through a typical full day of eating, totaling 4,173 calories divided among six meals.
Boasting 1.9 million YouTube subscribers and 2.3 million Instagram followers, Tristyn Lee has captured the imagination of his audience with thrilling workouts, physique transformations, and other fitness endeavors. Having showcased remarkable strength, endurance, and athleticism, fans have always wondered how Lee fuels his physique and performance.
“We’ve got a full day of eating planned today it’s been exactly one year just over one year since I started the bulk. So my diet has changed pretty significantly even since the last full day of eating that we did. I’ve put on about 40 pounds total going from like 138 to close to 175 now that I’m climbing back up.”
Tristyn Lee Shares Bulking Diet in 2024
Meal 1
- 85 grams cluster dextrin 3 scoops
- scoop of Chimera pump (glyceral powder)
- creatine five grams
- 25 grams of whey protein
While Lee typically consumes an early breakfast, he made an exception due to his schedule, instead opting for a protein shake with carbohydrate powder.
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“Normally I eat my first meal around like four or five a.m. but right now it’s like 8:30, 9:00 we’re about to go to the gym so it’s better to get something that is quicker digesting. Going to do a quick shake here.”
Meal 2
- 100 grams of cucumber
- 75-100 grams of mushrooms
- four ounces of steak
- 180 grams dry weight jasmine rice
As his pre-workout meal, Tristyn Lee consumed four ounces of steak with rice and vegetables. He prefers to avoid less fibrous foods around training sessions.
“I try to have less fibrous foods around my workout because I want the carbs to actually get into my system faster. Fiber obviously slows that down the same way that fat does so leaner meal, less fiber, around my workout, and later on in the day I’ll have more fiber.”
Meal 3
- liver
- salmon
- three sweet potato
- white jasmine rice
- cucumber
Lee prioritizes healthy hormonal function, often incorporating high-fat meals in post-workout settings.
“This is a higher-fat meal, like I said I put my fats further away from my workouts because I do want to make sure I’m getting enough fats to support healthy hormonal function. A lot of people when they are increasing their food they are like whatever it doesn’t really matter, but obviously, food quality does still matter even if you are bulking,” says Tristyn Lee.
Meal 4 + 5
- eight ounces of salmon
- three ounces avocado
- 100 grams of zucchini
- 1 teaspoon and a half of olive oil (7 grams)
- 125 grams of white jasmine rice
Lee decided to combine meals four and five, adding that beyond three protein feedings a day, there aren’t notable benefits from splitting them up.
“This is meal four and five I had to combine both of them because it’s getting later in the day and when you’re past three protein feedings for the day there’s really not much additional benefits to splitting them up. You’re having enough balance of time between meals that muscle protein synthesis which is basically what causes muscle growth or allows for muscle growth is high throughout the day so three to four meals is honestly fine.”
“This is a very high-fat meal. Having this four or five hours before bed, I find that if I have too much fats before I go to sleep it affects my digestion, so I did try to pull this meal back a little bit to around to just after five o’clock.”
Meal 6
- 20 grams Casein pudding
- 45 grams of walnuts
- 125 grams of white jasmine rice
- olive oil
- magnesium
For his final meal of the day, Lee went with casein pudding, walnuts, and white rice.
“Last meal of the day, I back-loaded a lot of my calories today which some people like to do but when I’m bulking it’s been quite difficult to get enough food in in general.”
“Casein is a little bit slower digesting. It’s minutia like the way whey protein is, or any other protein is, so having that before bed will keep your muscle protein synthesis higher throughout the night.”
Tristyn Lee remains one of the most popular fitness influencers on the planet, and fans are excited to see him test the waters in bodybuilding. In addition to defending his status as a lifetime natural athlete who has never used steroids, Lee mentioned that he was interested in a bodybuilding debut on the horizon.
Having once adopted a strict carnivore diet, Lee seems to be responding well to more carbohydrates. He is at his heaviest and believes this diet helps him with building quality muscle.
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