Tristyn Lee Quit Carnivore Because He Was Getting TOO Shredded - What He Eats Now

Tristan Lee explains that even when extremely lean, having carbohydrates in the diet provides a higher baseline of glycogen, which fills muscles and avoids the depleted, stringy look common in keto bodybuilders who cut fat low. Thomas DeLauer adds that long-term keto/carnivore can cause loss of glucose tolerance, so when carbs are eaten, there's a significant water rebound and discomfort. By keeping carbs around workouts, you can maintain that tolerance and still benefit from low-carb for fat loss. Tristan notes that he would still use this approach even if he needed to get super shredded again, keeping carbs pre-workout and the rest of the day more keto/carnivore.

Tristan Lee explains that on carnivore, he ate very fatty steaks, but when he added carbs, he naturally shifted to leaner cuts like 93/7 beef and lean steak. He notes that from a tracking perspective, leaner cuts are easier to account for because the fat content of ribeyes can vary by 20g or more, leading to a potential 200-calorie difference per steak. Thomas DeLauer adds that when carbs are in the equation, calories matter more because insulin dynamics come into play, and the high-fat-high-carb combo can easily become hypercaloric. They both agree that for someone trying to create a deficit, this variability can erase the deficit. Tristan also mentions that when he was actively gaining weight, he wasn't concerned about extra calories, but for fat loss, precision matters.

Tristan Lee explains that he prefers a 'pretty stable cut, nothing too aggressive and also nothing too slow,' enough to see changes on the scale week over week without sacrificing gym performance. He emphasizes that muscle takes much longer to build than fat to lose, so preserving muscle is paramount. Thomas DeLauer strongly agrees, stating that performance is the number one barometer: if you're improving in the gym, you're building muscle; if you're maintaining strength while cutting, you're retaining muscle. He adds that you should not be losing strength when cutting until you reach extreme stage-lean levels. They both note that beginners or those with higher body fat can often gain strength while cutting due to improved nutrient partitioning and cardio. The protocol is simple: maintain protein, keep performance up, and ensure the scale trends down weekly.

Tristan Lee states that he is very regimented with his diet, only picking foods that make him feel good and benefit his performance. He doesn't treat food as an enjoyment thing, which some people find sad, but he gets enjoyment elsewhere. His staples are lean proteins, white rice, sweet potato, and a few vegetables. This approach, he argues, is not restrictive in a negative sense because these are the foods that work for him. Thomas DeLauer doesn't directly endorse this mindset but acknowledges the simplicity of carnivore and how it eliminates variables. The conversation implies that this performance-oriented approach can be a powerful tool for those with specific physique goals.

Tristan explains that on carnivore, he was eating around 250g protein and 250g fat per day at 138-140 lbs, which caused digestive distress and satiety issues. He couldn't increase protein further due to satiety, and the high fat intake threw off his digestion. To escape the unhealthy 3-5% body fat range, he needed to gain body fat, so he reintroduced carbohydrates—specifically white rice and sweet potato—which allowed him to eat more total calories without digestive discomfort. He emphasizes that he felt great on carnivore otherwise, but his goal of building muscle necessitated the change. Thomas DeLauer shares a similar experience of being too lean affecting his sleep and face, and the mental struggle of needing to be super shredded.

Thomas DeLauer points out that after months of keto/carnivore, the body loses glucose tolerance, so when carbs are consumed, there's a significant water rebound and feelings of misery. He suggests maintaining some carb intake around workouts to preserve glucose tolerance. Tristan Lee adds that the source of carbs matters greatly: many people reintroduce junk food like burgers and fries, which are high in fat and sodium, not just carbs. Clean sources like white rice and sweet potato are less likely to cause digestive issues. They also discuss that the standard American diet is actually high fat and high carb together, which drives overeating and poor nutrient partitioning, referencing Dr. Nick Norwitz's work on improper nutrient partitioning as a cause of obesity.

Tristan admits that being 3-5% body fat wasn't allowing him to live normally, and he had to 'eat his way out of it.' Thomas shares that his own extreme leanness affected his sleep and facial appearance, and he had to come to grips with the fact that he didn't need to be that lean to be happy. Tristan calls it a 'weird internal validation thing' that needs to go, acknowledging it's a mental health discussion. This highlights the often-overlooked psychological toll of chasing ultra-low body fat percentages.