Larry Wheels Diet Plan and Workout Routine

Larry Williams, widely known as Larry Wheels, is a renowned bodybuilder from the Bronx, New York. Born on December 3, 1994, Larry’s upbringing was marked by poverty and adversity, spending much of his childhood in foster homes. 

Larry aspired to become more significant and vital to overcome his challenges in rough neighborhoods and ensure his safety.

Driven to ward off bullies and protect himself, Larry started his fitness journey by incorporating daily pull-ups, push-ups, and sit-ups into his routine. 

With the help of his mother, he fashioned a makeshift weight set consisting of two 40lb concrete blocks and a broomstick. 

This modest setup enabled Larry to perform more advanced exercises like bicep curls and military presses, propelling his physical development.

Larry Wheels Diet Plan and Workout Routine
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Upon returning to the United States, Larry decided to join a gym on the island, despite being underage for membership. During this period, his passion for training intensified, and he discovered his love for weightlifting. 

While initially focused on building his physique, Larry soon shifted his attention towards strength training, although his aesthetic progress remained a positive side effect.

At 16, Larry was entangled in drug addiction after being introduced to substances by a friend he met at the gym. 

It was through this friend that he also encountered anabolic steroids, which he saw as a game-changer for his athletic pursuits.

Larry responded exceptionally well to the performance-enhancing substances and uncovered his natural talent for strength.

Driven by an insatiable ambition, Larry Wheels aspired to demonstrate the incredible potential of the human body. 

In addition to his powerlifting achievements, he ventured into competitive bodybuilding, following in the footsteps of renowned figures like Ronnie Coleman and Mike O’Hearn

larry wheels now
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Notably, Larry had already garnered attention for his impressive physique among fellow powerlifters, and he was eager to test his mettle against other bodybuilders.

In 2018, Larry Wheels debuted as an amateur bodybuilder in the NPC (National Physique Committee), clinching the first-place overall title. 

This accomplishment was crucial to earning his professional bodybuilding status and competing amongst the world’s elite bodybuilders.

larry wheels nutrition
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Furthermore, Larry’s remarkable journey caught the attention of filmmakers, as it was announced in 2020 that he would be featured in the documentary “Strength Wars: The Movie.” 

Inspired by the popular digital series and brand, the film pits athletes from various strength disciplines against each other in an ultimate test of power and resilience.

Larry Wheels’ inspiring story showcases his unwavering determination, transforming adversity into an opportunity to excel in bodybuilding. 

Larry Wheels Diet and Nutrition Plan

larry wheels eating burger
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Larry Wheels follows a specific diet and nutrition plan to support his goals of gaining size and strength during bulking and reducing body fat for competitions. His calorie intake varies depending on the phase he’s in.

During the bulking phase, Larry consumes approximately 5,500 calories and over 400 grams of fat. His diet includes beef, rice, and avocados, which provide him with the necessary macronutrients and calories to support muscle growth. 

He also emphasizes the intake of high-quality grass-fed protein, consuming around 400 grams daily.

When preparing for a competition and aiming to reduce body fat, Larry decreases his calorie intake to around 4,400 calories, with approximately 90 grams of fat. However, he continues to prioritize a high protein intake.

His diet during this phase includes foods like salmon, chicken, sweet potatoes, and rice, which provide essential nutrients while keeping the calories count in check.

It’s worth noting that Larry Wheels has been open about his use of performance-enhancing drugs, including steroids. In February 2020, he shared details about his steroid cycle.

However, he has since stopped using steroids and has transitioned to testosterone replacement therapy (TRT) to maintain healthy testosterone levels. 

He emphasizes that diet and training are crucial in achieving and maintaining an incredible physique, regardless of using performance-enhancing substances.

Larry Wheels Meal Plan

Larry Wheels’ meal plan is tailored to support his physical goals, whether maintaining his 300+lb physique or shedding weight. 

While focusing on weight loss, he previously followed a strongman diet to fuel his heavy training and keep up with elite competitors in the sport.

Here is an example of Larry Wheels’ diet plan:

Larry Wheels Meal Plan 1

  • 6 whole eggs omelet 
  • 4 bowls of oatmeal 
  • 1/2 bottle of fruit juice 
  • 30g of honey 
  • Pinch of salt

Larry Wheels Meal Plan 2

  • 10 oz water
  • 3 scoops ON Whey Protein
  • Vanilla Ice Cream flavor 

Larry Wheels Meal Plan 3

  • Half a bag of Cookie Crisp cereal 
  • 200ml full-fat milk
  • 2 scoops ON Whey Protein
  • Vanilla Ice Cream flavor 
  • 0.5L ice cream 

Larry Wheels Meal Plan 4

  • Grilled chicken burger
  • Order of fried potato wedges 

Larry Wheels Meal Plan 5

  • Small meat lovers pizza 
  • 2 mini apple pies 
  • 2 scoops ON Vanilla Ice Cream 
  • Whey Protein 

Larry Wheels Meal Plan 6

  • Lasagna
  • Medium Greek yogurt with Granola topping protein)
  • Cup of peach iced tea 

Larry Wheels Meal Plan 7

  • 3 peanut butter and jelly sandwiches

Larry Wheels’ daily macronutrient breakdown consists of approximately 952.1g carbs, 308.7g fat, and 444g protein, resulting in an estimated calorie intake of 8,000 to 10,000 daily.

Larry Wheels Supplements

larry wheels pr supplements
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Larry Wheels incorporates several essential supplements to support his performance and muscle gain. These supplements are vital in optimizing his workouts and aiding in recovery. Here are four supplements that Larry Wheels includes in his intake:

BCAA Strong

Larry recognizes the importance of branched-chain amino acids (BCAAs) as they serve as the building blocks of protein and contribute to muscle recovery. 

He uses the BCAA Strong formula from MHP, which contains an additional ingredient called ammonia-scavenging alpha-keto acid BCAA. This ingredient has been shown to reduce muscle fatigue, further enhancing his recovery.

Dark Matter

Larry incorporates Dark Matter into his supplement stack for post-workout recovery and muscle growth. Dark Matter is designed to optimize protein synthesis by 360% and contains cell-volumizing creatine. 

By utilizing this post-workout supplement, Larry ensures that his body can efficiently recover and make the most out of his intense training sessions.

Up Your Mass XXXL 1350

Building muscle requires sufficient calories, which can sometimes be challenging through solid food alone. Larry addresses this by incorporating a quality weight gainer called Up Your Mass XXXL 1350 into his diet. 

With a hefty dose of 1,350 calories, 250g of complex carbs, and 50g of protein, this supplement provides the necessary macro- and micronutrients to support muscle growth effectively.

It’s important to note that while these supplements have been part of Larry Wheels’ routine, individual needs and preferences may vary. 

Larry Wheels Workout Routine

larry wheels workout
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Larry Wheels follows a diverse and dynamic workout routine, incorporating different training styles depending on his goals. 

While his primary focus is on building muscle size while maintaining strength, he also engages in powerlifting, hypertrophy-oriented bodybuilding, strongman training, and arm wrestling.

Larry Wheels divides his training by dedicating separate days to each muscle group to ensure sufficient volume and targeting of specific muscle groups.

This approach allows him to stimulate each muscle and maximize muscle growth. Larry’s workout routine constantly evolves as he explores various lifting routines and challenges. 

He often shares his training progress on social media platforms like YouTube, where he showcases his pursuits, such as attempting a strict curl world record.

It’s worth noting that Larry Wheels’ immense size and six-pack abs, which are uncommon for many professional athletes, highlight his exceptional genetics and dedication to training.

While specific details of his workout routine may vary over time, Larry Wheels’ commitment to training, his pursuit of strength and muscle development, and his involvement in various strength disciplines make his workouts both impressive and inspiring to his followers.

Larry Wheels follows a comprehensive workout routine that targets different muscle groups on specific days. 

Here is an overview of his workout routine:

Monday: Chest Workout

Incline Dumbbell Bench Press3 Sets of 5-10 Reps
Standing Cable Fly3 Sets of 10-15 Reps
Incline Bench Press3 Sets of 10-15 Reps
Rope Cable Pushdown3 Sets of 10-15 Reps

Tuesday: Back Workout

Barbell Row3 Sets of 5 Reps
Wide-Grip Lat Pull-Down3 Sets of 10-15 reps
Pull-Up3 Sets to Failure
Hammer Strength Low Row3 Sets of 10-15 Reps

Wednesday: Shoulders Workout

larry wheels shoulder workout
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Seated Barbell Overhead Press3 Sets of 1 Rep
Machine Viking Press3 Sets of 10-15 Reps
Seated Dumbbell Overhead Press3 Sets of 10-15 Reps
Standing Dumbbell Lateral Raise3 Sets of 10-15 Reps

Thursday: Legs Workout

Machine Leg Extension3 Sets of 8-12 Reps
Squat3 Sets of 15 Reps
Leg Press3 Sets of 10-15 Reps
Seated Leg Curl3 Sets of 10-15 Reps
Walking Lunges3 Sets of 10-15 Reps (Each Leg)

Friday: Arms Workout

V-Handle Cable Pushdown3 Sets of 10-15 Reps
Seated Dumbbell French Press3 Sets of 10-15 Reps
Incline Skull Crusher3 Sets of 10-15 Reps
Incline EZ-Bar Spider Curl3 Sets of 10-15 Reps
Unilateral Machine Preacher Curl3 Sets of 10-15 Reps

Saturday: Rest Day

  • Rest and Recovery

Sunday: Rest Day

  • Rest and Recovery

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