Larry Wheels has risen to prominence in the fitness world through incredible displays of strength and versatility across powerlifting, strongman, bodybuilding, and arm wrestling. His ability to transform his physique has garnered significant attention, particularly his fat loss strategies, which have been crucial to his success, including his second-place finish at the 2023 Amateur Olympia contest. This article explores Larry Wheels' weight loss program, drawing from his experiences, insights, and publicly shared tips.
Larry Wheels: A Versatile Strength Athlete
Larry Williams, also known as Larry Wheels, is an American strongman, IFBB Pro bodybuilder, and powerlifter. He grew up in poverty in the Bronx, New York, and began training for personal safety, initially doing push-ups, pull-ups, and sit-ups at home due to a lack of resources for a gym membership. He has since become a popular figure in the bodybuilding and powerlifting world, known for lifting impressive weights.
Wheels has demonstrated his ability to make radical physique changes in short periods, making him an influential figure in the fitness community. He shares his knowledge with his fanbase, offering insights into his training and nutrition strategies.
Larry Wheels' Fat Loss Tips
Larry Wheels shared five fat loss tips in an Instagram reel. These tips cover various aspects of diet and exercise that can help individuals effectively reduce body fat.
High-Intensity Interval Training (HIIT)
Wheels emphasizes the effectiveness of HIIT for burning fat compared to steady-state cardio. HIIT involves short bursts of intense exercise followed by brief recovery periods. This method has been shown to significantly reduce body fat percentage. A 2021 study on adults with obesity found that a 12-week HIIT program was more effective for weight loss than moderate-intensity continuous training (MICT). The versatility of HIIT allows individuals to incorporate various exercises, making it a sustainable and engaging part of a weight loss program.
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Caloric Deficit
According to Wheels, creating a calorie deficit is essential for fat loss. This involves consuming fewer calories than the body needs, leading to a negative energy balance that forces the body to use stored fat for energy. A calorie deficit can be achieved by reducing calorie intake, increasing physical activity, or both.
Minimize Processed Foods
Wheels advises minimizing the consumption of processed foods. These foods are often high in calories, unhealthy fats, and added sugars, which can hinder weight loss efforts. Focusing on whole, nutrient-dense foods supports overall health and helps regulate appetite.
Stay Hydrated
Hydration is often overlooked but plays a crucial role in fat loss. Water is essential for regulating body temperature, lubricating joints, and transporting nutrients. It also helps maintain muscle function, optimize cardiovascular health, improve cognitive function, and enhance recovery. Drinking enough water can also help prevent overeating by creating a feeling of fullness.
Prioritize Protein
Protein is a key building block for muscle growth and repair, and it also has a higher thermic effect of food (TEF) compared to carbohydrates and fats. This means the body expends more energy to process protein, contributing to a higher metabolism. Protein also helps keep you full.
Larry Wheels' Diet and Nutrition
During bulking phases, Wheels consumes around 5,500 calories a day, eating 8-9 meals. When cutting down for a show, he limits his calorie intake to 4,400 calories a day. His diet primarily consists of ground beef, white rice, and carrots, which are easy to digest and allow him to consume a large amount of food.
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Larry Wheels' Training Program
Wheels follows a three-day powerlifting training program, squatting and bench pressing once per week and deadlifting on alternate weeks. This low-frequency training program allows his body to recover adequately between workouts. He performs a thorough warm-up routine before starting his workouts. When training like a bodybuilder, his goal is to build muscle size while maintaining his overall strength levels.
Larry Wheels' Supplement Stack
Wheels uses MHP’s pre-workout, intra-workout, and post-workout supplements.
The Impact of Steroids and TRT
Larry Wheels has openly discussed his use of anabolic steroids and his subsequent decision to stop using them. He mentioned that his body can no longer produce testosterone naturally and that he is now on testosterone replacement therapy (TRT).
Rapid Weight Gain After Competition
After competing in the 2023 Amateur Olympia, Wheels gained 53 pounds in five days. He attributed this rapid weight gain to diuretic use and post-contest diet. Diuretics are often used by bodybuilders to reduce muscle water retention and present a more aesthetic physique. However, after discontinuing diuretics and resuming a high-calorie diet, the body tends to retain fluids and replenish muscle glycogen stores, leading to a rapid increase in weight.
Wheels estimated that he consumed about 20,000 calories within the first 24 hours after stepping on the Amateur Olympia stage. He expressed a desire to return to a more disciplined lifestyle and focus on eating clean.
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Injuries and Recovery
Larry Wheels has endured many injuries throughout his career, which he attributes to his intense training style. He emphasizes the importance of working with an experienced powerlifting coach and a physical therapist to ensure proper form, prevent injuries, and facilitate faster healing.