Tristyn Lee's Massive 4,173-Calorie Eating Plan for 40-Pound Bulk-Up
Tristyn Lee has become a sensation in the fitness world, recently making headlines for his impressive 40-pound weight gain through a successful bulking phase. In a recent YouTube upload, he graciously shared his daily eating routine, totaling a whopping 4,173 calories spread across six meals.
With an impressive following of 1.9 million subscribers on YouTube and 2.3 million followers on Instagram, Tristyn Lee has captivated audiences with his exhilarating workouts, stunning physique transformations, and various fitness endeavors. Renowned for his remarkable strength, endurance, and athleticism, fans have long been eager to uncover how Lee powers 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
Although Lee usually starts his day with an early breakfast, he decided to switch things up to accommodate his busy schedule, choosing to kickstart his day with a protein shake mixed with carbohydrate powder.
“Normally I eat my first meal around four or five a.m. but right now it’s like 8:30, or 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
For his pre-workout fuel, Tristyn Lee opted for a satisfying meal of four ounces of steak paired with rice and vegetables. He leans towards fibrous foods and steers clear of less fibrous options, especially around his 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 places a premium on supporting optimal hormonal balance, frequently integrating high-fat meals into his post-workout routine.
“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 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
Opting for efficiency, Lee merged meals four and five, emphasizing that beyond three protein feedings daily, there aren't significant advantages to dividing them further.
“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 fat before I go to sleep it affects my digestion, so I did try to pull this meal back a little bit to around just after five o’clock.”
Meal 6
- 20 grams Casein pudding
- 45 grams of walnuts
- 125 grams of white jasmine rice
- olive oil
- magnesium
To wrap up his day, Lee indulged in a delicious combination of 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 continues to reign as one of the most beloved fitness influencers worldwide, and his fans eagerly anticipate his foray into bodybuilding. Emphasizing his commitment to remaining a natural athlete without resorting to steroids, Lee hinted at an upcoming bodybuilding debut.
After experimenting with a strict carnivore diet in the past, Lee seems to have found success with a higher carbohydrate intake. Currently, at his heaviest, he attributes this dietary shift to facilitating quality muscle growth.
Catch all the insights in the full video available on Tristyn Lee’s YouTube channel below:
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