by Matt Worthy

Meet International Federation of Bodybuilding and Fitness (IFBB) Professional athlete Larry “Dragon” Crawford. Larry is 47 years old. He is proof that age is no barrier to fitness. Larry works out at the same gym I do. I consider myself a pretty dedicated 40-something athlete. Larry, however, takes it to the next level. I cannot remember a time I’ve gone to the gym and not seen Larry there working hard. Larry says consistency is one of the keys to success. He lives that out. Larry is the embodiment of consistency. Day in, day out: Larry is there putting in the rep’s, putting in the effort, fighting the fight. He is one of the most inspiring people I know. I had the chance to interview Larry to find out how he does it.

This is Larry several years ago – before he made the decision, in his 40’s, to get fit.

The Interview

You’re 47 years old and you’re an IFBB Pro competing in the Physique division. How long have you been competing? 

My first show was the Las Vegas Classic November 2014

For those who aren’t familiar, what does it take to become an IFBB Pro? 

You must place first in a National show to earn your pro-card, this generally means competing against about a minimum of 75 and up to 150 competitors in your class, but prior to that you must qualify for a national show by placing top 3 – 5 in an amateur show.

Have you always been fit? If not, can you tell us about how you got to the point where you are now and what motivated you to change? 

I have not always been fit, I first entered a gym six years ago at a weight of 360 lbs. because based on my doctor’s feedback I was overweight, about to be placed on high blood pressure medication, cholesterol medication, etc. so this pushed me to look in the mirror and noticed I had things to fix.

What do you think is the single most important part of staying fit as you get older? 

The most important aspect of staying fit as you get older is wanting to be fit. I love to compete, but I mainly compete to keep myself motivated and focused. This is what helps me stay on track, I see so many people in the gym just going through the motions because they were told they need to train, etc.

But like anything if your heart is not into it, you will accomplish nothing. You’re just spinning your wheels. Those are the people you see in the gym every day, without change. Now don’t take this out of context because for some people that’s just fine and all they want out of the gym.  But the people really wanting to change understand that change starts in the kitchen: the gym is just a bonus.

What motivates you to keep going? 

Health, I have more energy at 47years of age about to turn 48 years old, than I ever had in my 30’s.

When I started training in 2012 I trained once a day four to five times a week. In 2013 this moved to once a day five to six times a week, and in 2014 after my first show this changed to twice a day seven days a week. Now I train about 3 times a day seven days a week and I love it.

Now I would never tell anyone to go to my extreme … to tell the truth I can’t I believe I train so much but, I love it, and also, I don’t train like most. Sure, I train three times a day but two out of the three would be cardio, which is an hour a visit, and the weight training is also only an hour – 1 ½ hour. See I train so much because I only focus on one body part each day. So, this is why I hit the gym seven days a week but I still may spend less time in the gym than the average person.

This is Larry, today, at age 47

How would you prioritize the following four items in any given day? Workouts, Sleep, Diet, Stress Reduction/Spiritual Life

My day starts at 5 am with fasted cardio for one hour. Right after cardio I eat my first meal by 7 am, next meal by 10 am, 12 pm and 2 pm before headed back to gym for weights, right after weights next meal about 4 pm and back for cardio hour after and then last meal … training is my stress reduction.

How important is diet? What kind of a diet do you typically eat?

Diet is the most important factor, life happens and you may miss the gym, but never slip on your diet.. My diet depends on what I am doing if I am growing versus leaning out. A basic diet for me is six meals a day every two to three hours: 7 oz protein,100 g – 200 g carbs, 50 g fats, 100 g vegies.

Do you bulk and cut or stay lean? 

I bulk once a year at the start of the season to add as much muscle as possible, and after my first cut, I do my best to maintain and stay lean the rest of the year with minor bulk for shows, but mainly I stay lean.

What does a typical workout look like for you? How many days per week? What does your split look like?

Monday: Chest, Tuesday: Triceps, Wednesday: Abs, Thursday: Biceps, Friday: Legs, Saturday: Shoulders, Sunday: Back, Cardio: am and pm seven days a week.

What are your favorite and least favorite exercises?

Least favorite: Legs (smh), but I work them hard every week. I compete in physique so I love everything upper body, but most of all shoulders and biceps. Abs – I work them but you know the saying, abs are made in the kitchen. Three weeks out from a show I never work abs at all.

What’s your philosophy on cardio? 

Cardio is a must. This is something I do year-round for conditioning. So, I maintain 3% bodyfat because of my diet so I never do high intensity cardio because I have no need, for me it’s about conditioning. So even on off-season. Cardio is with me forever.

Do you do any kind of tracking (measurements, weight, calories, reps/sets, max’s, body composition, etc)? 

I utilize an app called JEFIT to track measurements, weight, reps/sets, max’s, body composition. Love the app, been using it for six years. Also I use MyFitnessPal for calorie intake. My sponsor, Max Muscle Las Vegas, does my fat check and body composition every three weeks with the InBody test.

Do you use any kind of supplements? If so, what are your favorites and why? 

Whole food only, no pre-workouts, zero supplements, just multi-vitamin. No shakes or anything. Everything I do is based on food. Now, was I this way at the beginning? Hell no. I took any and everything that they said would help me drop weight. And found out later this was just a waste of money. Cavemen are beast and never had anything but carbs and protein…hmmmm

Some people have to assume you’re using steroids – that there’s no way a guy can look like you, especially at your age – without steroids. What do you say to that?

I’m 100% natural. No steroids. Look, I’m a doctor. I can’t be doing that kind of stuff. There’s no way.

How important is sleep and recovery? 

Sleep and timing of meals are very important for recovery, metabolism, etc. Once you give the body some type of normalcy it is unbelievable what you can accomplish.

I see you just about every day at the gym. Before I found out that you are 47 years old, I would have guessed you were in your late 20’s or early 30’s. What is your secret?

Diet, consistency, training, and living a healthy life. I say we look like what we consume in life. Keep it clean and healthy and that is what you will project…keep it down and dirty…and that’s how you look, lmao.

You also have a day job. Can you tell us about that? 

Well, I am in private practice, with my own medical clinics. So that gives me a big advantage over most because everyone works for me. But this was also the disadvantage when I put on all the weight as I was getting established and setting up my practice. Believe it or not, doctors constantly overlook themselves because they spend so much time taking care of everyone else. My private practice is Behavioral Health Clinics, so working with mentally ill is a challenge but with the right balance can be done without stressors.

How do you manage to find the time to stay fit and do your day job? 

I am very big on time management, I am a Virgo, so you know we are all OCD, so scheduling and timing of everything down to when to prep my food is all on schedule.

Who are your role models? 

Mom & Dad: both entrepreneurs that believed if you can’t do it yourself you shouldn’t be doing it. But you should at least try first to find out.

What does the future look like for you? 

My goal is to retire in a few years and open my own Gym. I will still compete long as I hold the passion inside of me. And I can’t see that going anywhere because that’s what keeps me focused on training and diet..

Any favorite app’s or gear to recommend? 

JEFIT: great training app – will never use anything else. And MyFitnessPal. UnderArmour is my go to for gear…

Your favorite quote or words to live by?

#nevergiveup – #dragonhustle – #prepharderthanme – If you believe you can achieve.

Follow Larry on Instagram.

Do you want to know more about how to get ripped like Larry in your 40’s and beyond? Check out my book: Ripped Dad: Fit After 45. It includes a 12-week workout regimen to get you going and a sample seven-day ketogenic meal plan to start melting away body fat.