Larry Wheels Diet and Workout Plan

The Larry Wheels diet is all about eating big, to stay big. He will eat around 9 meals each day, depending on his current fitness goals. Larry admits that it takes some serious mental strength and force feeding to stay so massive. Learn about his favorite foods and exercise routine in the sections below.

Who is Larry Wheels?

Larry Williams, also known by Larry Wheels, is an American powerlifter, strongman, and bodybuilder. He is known for his impressive strength and gained a massive following on Instagram by posting funny lifting videos. Larry also manages his own clothing and supplement company – PRLifestyle. Check out Larry’s YouTube channel for a more personal look into his life.


  • Height: 6’1″ (185.5 cm)
  • Weight: 245 – 255 lbs (111.1 – 115.7 kg)
  • Year of birth: 1994

Larry Wheels Diet

Larry likes to describe this bulking diet as 80% junk food and 20% healthy food. This is a typical strongman diet where no food is off limits. He will also drink 3 protein shakes throughout the day in between meals. Larry will usually limit his daily milk intake, because he’s lactose intolerant.

  • 1st meal: 6 whole eggs, 4 packets oatmeal, 30 grams honey, and 12 ounces mixed fruit juice
  • 2nd meal: 3 scoops whey protein mixed with water
  • 3rd meal: 1/2 box of Cookie Crisp cereal and whole fat milk
  • 4th meal: 2 scoops whey protein and 1/2 liter of ice cream
  • 5th meal: Grilled chicken burger and sweet potato fries
  • 6th meal: Small meat lovers pizza and 2 small apple pies
  • 7th meal: 2 scoops whey protein and 1/2 liter of ice cream
  • 8th meal: Slice of lasagna, Greek yogurt, granola, and 12 ounces mixed fruit juice
  • 9th meal: 3 peanut butter and strawberry jelly sandwiches (with the crusts removed)

Larry needs to constantly eat past his comfort zone to remain well over 250 lbs. This is why most athletes need to follow the force feeding approach. Larry says that it helps to turn off your phone, TV and laptop when force feeding. It’s easy to become distracted by these devices and not finish a meal.


  • Creatine
  • Pump
  • Preworkout
  • BCAA

Chest Workout

As a competitive powerlifter and strongman, it’s important for Larry to go through a proper warm up routine. The barbell bench press is a heavy compound movement that puts a lot of stress on the upper body. He will go through various movements to active the chest, delts and upper back.

  • 1st exercise: Barbell flat bench press 5 x 6-12
  • 2nd exercise: Incline dumbbell bench press 5 x 8-12
  • 3rd exercise: Decline barbell bench press (pause reps) 5 x 8-12
  • 4th exercise: Lat pulldown (chest focused) 5 x 10-12
  • 5th exercise: Pec deck machine 5 x 10-12

Back Workout

This is a more bodybuilding focused workout from Larry. He likes to switch up his training style, depending on his fitness goals. You can see from the workout below that he begins by targeting the lat muscles. After these exercises, he moves on to training other areas of the back.

  • 1st exercise: Wide grip bodyweight pull-up 4 x 10-15
  • 2nd exercise: Bent over cable lat pulldown 5 x 8-12
  • 3rd exercise: Behind the neck lat pulldown 5 x 10-15
  • 4th exercise: Seated machine row 5 x 10-15
  • 5th exercise: Single arm machine row 5 x 10-15
  • 6th exercise: Hammer Strength seated row 5 x 10-15

Shoulder Workout

Heavy pressing movements are key to building large shoulders. Larry says that behind the neck presses are also a unique way to activate the muscle. But it’s important to have good form when doing this exercise. Contract your glutes, abs and back muscles to make sure that your upper body is stable.

  • 1st exercise: Standing behind the neck shoulder press 5 x 6-12
  • 2nd exercise: Seated dumbbell press 5 x 8-12
  • 3rd exercise: Incline smith machine shoulder press 5 x 8-15
  • 4th exercise: Side lateral raise machine 5 x 10-15
  • 5th exercise: Reverse pec deck 5 x 10-15

Leg Workout

In this leg workout Larry focuses on building hamstring and quad strength. He will usually stay in the 5-8 rep range in order to get stronger and build more power. Larry also utilizes squats with bands, in order to help him out of the hole. Try these intense movements on your next leg day.

  • 1st exercise: Barbell squat 6 x 5-8
  • 2nd exercise: Barbell squat with resistance bands 6 x 5-8
  • 3rd exercise: Barbell deadlift 6 x 5-8
  • 4th exercise: Smith machine squat (feet forward) 6 x 5-8
  • 5th exercise: Back extension (glute focused) 4 x 10-15

Arm Workout

Even as a powerlifter and strongman, Larry still finds time to train arms. This is a hardcore arm workout that exhausts the triceps, before moving on to the the biceps. It’s filled with regular sets, supersets and drop sets. Larry will switch up his training style in this way to make muscle gains.

  • 1st exercise: Cable triceps push down 4 x 10-15
  • 2nd exercise: Seated dumbbell triceps extension 4 x 10-15
  • 3rd exercise: Weighted bench dip 4 x 10-15
  • 4th exercise: Lying down cable curl 4 x 10-15
  • 5th exercise: Standing plate curl 4 x 10-15
  • 6th exercise: EZ bar curl (drop set) 4 sets

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