Larry Wheels Workout and DIET 

Bodybuilder
Born: 1994

Larry Wheels is the professional name of Lawrence Williams. He grew up poor in the Bronx, New York. Wheels spent time in foster care and began working out to protect himself. A self-made athlete, he became a pro powerlifter and set 2 world records in 2017. Wheels developed an interest in bodybuilding and he won his first amateur competition in 2018. He was featured in the 2021 documentary Strength Wars: The Movie. Wheels has a website where he offers training programs with workouts for novices to pros, as well as a diet regimen. He has an endorsement deal with MHP supplements. Wheels has millions of followers on social media. He is 6 feet, 1 inch tall and weighs244-255 lbs.

Known For:

Larry Wheels’ Diet

Summary

Wheels had to teach himself how to handle every aspect of his training, including diet. When bulking, he eats about 5,500 calories each day including 400g of protein and 400+g of fat and spread out over 8-9 meals. For cutting, he’ll reduce his intake down to 4,400 calories and 90g of fat. Some his staples are beef, avocados, chicken, salmon, sweet potatoes and rice. Treats include cereal, lasagna, pb&j and the occasional Pop Tart. He usually has 3 whey protein shakes per day. He openly admits to using steroids in preparation for competitions. He mixes up BCAA XL Energy in a 5-gallon jug and drinks it throughout the day.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 30% 30%
  • High Protein 60% 60%

Diet Details

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Stoke the Furnace

Wheels has a lot of mass to maintain, which means a lot of fuel. He eats every couple of hours, alternating protein shakes with healthy, whole foods. Besides the standards like chicken, beef and rice, he’ll have eggs, yogurt, oatmeal and fruit.

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On Steroids

Wheels has been open about his steroid use. He says everybody does it, so he’s not going to lie about it. He has cut back and only uses them 6 weeks before a competition, rather than 16, to help him not feel burned out.

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It’s Not All Protein

Wheels eats a lot, but it’s not all boring chicken breast and rice. He loves Cookie Crisp cereal, french fries, lasagne, and Pop Tarts.

What to Eat

R

Eggs

R

Oatmeal

R

Fresh Fruit

R

Beef

R

Fruit Juices

R

Salmon

R

Chicken

R

Avocados

R

Sweet Potatoes

R

Milk

R

Rice

R

Pasta

R

Yogurt

R

Whey Protein

R

Supplements

R

Water

What to Avoid

Q

Alcohol

Q

Drugs

Q

Junk Food

Q

Fast Food

Q

Chemical Ingredients

Q

Artificial Additives

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Wheels on His Diet

‘When I’m not [working out], I’m thinking about my meals.’

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Wheels on Steroids

We all know that is a big part of competing at a world-class level. We all take it, we all do it.’

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Wheels on Steroid Use

‘No drinking, no drugs other than steroids…[I make] monthly visits to the doctor to make sure it’s not getting dangerous.’

Larry Wheels’ Workout Routine

Weekly Routine

Needs Must

Fear for his personal safety was Wheels’ impetus to get strong as a kid. He started doing pull-ups, push-ups, and sit-ups daily.

No Special Equipment Needed

Growing up, Wheels was poor and couldn’t afford to buy equipment or join a gym. With his mother’s help, he constructed a weight set out of a coupe of 40-lb. cinder blocks and a broomstick.

Prime Priorities

As soon as Wheels could afford it, he joined a gym. He still had to figure out all the training by himself. By all accounts, he did a pretty good job.

Principles to Lift By

Wheels alternate training for power lifting and bodybuilding to create an incredibly strong yet balanced physique.

Bodybuilding Business

For his bodybuilding routine, Wheels focuses on 1 body part per day, and takes the weekends off.

Powerlifting Program

When doing his powerlifting, Wheels alternates days of work and days of rest. Monday is squat day, Wednesday is bench press day, and Friday is for deadlifting.

Get Help

Wheels use assistance for several of his powerlifting exercises. His workouts are not for beginners.

Proper Warm-Up

Wheels often does a single rep using max weight, but he always warms up thoroughly ahead of time. He has learned the hard way about the importance of injury prevention.

Rest Is Essential

Early in his career, Wheels made the noob mistake of never taking a day off from training. After plateauing at around 190lbs. he learned that rest is essential to growth and to avoid injury.

Exercise Style

Z

A Larry Wheels Routine

Powerlifting
Monday: Squat
Warm up
Reverse band back squat: 1 rep x 3 sets
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure

Wednesday: Bench Press
Warm up
Bench press: 1 rep x 3 sets
Super yolk push/press: 5 reps x 3 sets
V-handle seated cable row: 10-15 reps x 3 sets
Standing cable external rotation: 10-15 reps x 3 sets

Friday: Deadlift
Warm up
Do 1-10 reps

Bodybuilding Schedule
Mon: Chest
Tues: Back
Wed: Shoulders
Thurs: Legs
Fri: Arms
Sat-Sun: Rest

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Wheels on Bodybuilding and Powerlifting

‘Mentally, I was getting burned out. Powerlifting can be draining. Bodybuilding is kind of a mental break.’

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Wheels on Another Attraction of Bodybuilding

‘It’s a way to expand my name. A powerlifter also winning bodybuilding shows or a strongman competition? That’s different.’

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Wheels on Getting Ready for a Bodybuilding Contest

‘To keep balance, I start my prep for a bodybuilding show about 16 weeks out.’

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Wheels on Being a Champ

‘On the Monday after my last world record, I was back in the gym.’

Larry Wheels’ Supplements

Protein Powder

Whey Protein

Because it can be difficult to get all his calories through solid foods, Wheels drinks a lot of whey protein each day, usually 3 shakes.

Get it here

Creatine

Creatine

Wheels takes creatine to increase strength, build lean muscle and speed recovery.

Get it here

BCAA

BCAAs

Also in Wheels’ stack are branched-chain amino acids which both build and repair muscle tissue.

Get it here

Omega 3 Fish Oil

Fish Oil

Wheels takes fish oil which is rich in anti-inflammatory omega-3s, good for your brain, heart, and overall health.

Get it here

Multivitamin

Multivitamin

Wheels takes a multivitamin to cover all his bases. Even though he takes in a lot of calories, his menu is still sometimes limited in variety.

Get it here

Pre Workout

Pre-Workout

To psyche himself up and delay the onset of fatigue, Wheels takes a pre-workout supplement, which also reduces recover time.

Get it here

Larry Wheels’ Lifestyle

Recovery Matters

Wheels has suffered multiple injuries, including a ruptured pec, a torn biceps, and shortness of breath while shooting Strength Wars that resulted in his being carted away in an ambulance.

Rough Start

Wheels had a tough childhood. His mother lost custody of him when he was 7. He initially lived with his grandmother, but then ended up in foster care until age 12 when he decided to go live with his mother on the Caribbean island of Saint Martin.

Lonely Years

With the only education options in Saint Martin being taught entirely in French or at unaffordable private school in English, Wheels wound up not attending school, which also resulted in his being very lonely and bored.

Get to Work

After 3 years in St. Martin, Wheels and his mother moved back to the Bronx where he started working in a restaurant so he could afford a gym membership.

Mettle from Metal

Wheels says he only ever wanted to lift, and that if he’d had a regular, middle-class life he might have been overwhelmed by options and never accomplished anything.

Two-Ounce Win

At the Arnold 2020 Powerlifting competition, Wheels lifted a combined 2,370 lbs., edging out the previous champ Eric Lilliebridge by a mere 0.1 lbs.

Steroid Blues

Wheels says steroids made him miserable. Side effects included severe stomach and muscle cramps, loss of appetite, low libido, and lethargy. He cut back to 500 mg of testosterone per week and 150 mg of anadrol per day. The anadrol still gives him high blood pressure. He competes in leagues which do not drug test.

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Wheels on Life in St Martin

‘I lived right on the beach. For an adult, it’s a dream come true. But as a child…I literally had nothing to do except lift weights.’

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Wheels on Passing The Time

‘I’d go ride my bike to tire myself out, come back home and work out, go tire myself out some more on the bike, then come home again and sleep.’

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Wheels on His Homemade Workout Kit

‘I made it work.’

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Wheels on Career Alternatives

‘I guess I could have tried to be a firefighter or NYPD. But the way my life went, powerlifting and bodybuilding were the only things I had an edge in. So I gave them everything I had.’

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Wheels on Striving

‘In the mind of the champion, there is never enough.’

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Wheels on Steroids

‘With anadrol, I have no notable side effects, other than high blood pressure, which I can feel when I go to tie my shoes in the morning and my head blows up like a tomato.’

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