Wesley Suradnya

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Australia
Burpengary, QLD
Wesley Suradnya

Head Coach at Panda Coaching. I teach people how to achieve true transformation without those restri

15/07/2022

Natty vs Not 🫠

23/09/2019

WE DID IT GRACE 🤩🏆⁣
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Wow I seriously can’t even begin to explain how proud I am of this girl right here. ⁣
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Yesterday Grace proved that she is a true athlete and that this is the sport she belongs in. ⁣
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30 weeks of prep isn’t an easy task, yet Grace made it seem like she was a seasoned competitor. The discipline, dedication and persistence that she showed, 100% definitely did not go unrecognised 🙏🏼⁣
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Yesterday we went home with 3 golds in the bag ⁣
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🥇 1st Place in Bikini First Timers⁣
🥇 1st Place in Bikini Novice and⁣
🥇 1st Place in Bikini Opens⁣
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Grace, you’ve made myself and the team proud ❤️bring it on Nationals 🇦🇺 ⁣
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31/03/2019

WOW WHAT A DAY!!⁣
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By far one of the most exciting, fun and surreal experiences I’ve had to date. I felt so nervous waiting to get up on stage and now that it’s done, all I want, is to do it all over again! ⁣
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Managed to walk away with ⁣
🥇 1st Place Men’s Physique First Timers and⁣
🥇 1st Place Men’s Physique Opens ⁣
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A HUGE thank you is in order, as this experience wouldn’t have been what it was with out the amazing support of my family and friends! ⁣
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First of all thank you to my mumma, brother and beautiful girlfriend for dealing with my hangry mood swings 👏🏼 you guys are the true winners 🥇 ⁣
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Secondly, MASSIVE thank you to my coach from - the level of coaching is completely unparalleled and I wouldn’t have wanted anyone else to guide me through this journey 🙏🏼⁣
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Thirdly, id like to thank my Panda Fam, , , & , without you guys, this would’ve been a whole lot harder to get through 😂 also a special thank you to and his team for helping me with posing and just overall making this sport what it should be! ⁣
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Last but not least, thank you to everyone that came to watch and support us on the day and also to everyone that reached out to say congratulations!! It’s really nice to know that there are so many supportive people in my life ❤️ @ Canberra, Australian Capital Territory

25/03/2019

PEAK WEEK IS HERE 📈⁣
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Got my protocols from coach Sunday morning, and damn am I excited!! ⁣
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We are going to be running a pretty straight forward peak week, see below ⬇️⁣
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Sunday - Tuesday ⁣
Macros: 100c 35f 130p ⁣
Sodium: 2000-2500⁣
Water: ~3L⁣
Fiber: 25-35g⁣
Cardio: 400 Calories each day ⁣
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Wednesday - Friday ⁣
Macros: 250c 45f 130p⁣
Sodium: 3000 - 3500⁣
Water: ~5L⁣
Fiber: 25-35g⁣
Cardio: None⁣
(All of which is subject to change based on appearance - I’ll be sending coach physique update videos every morning)⁣
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I’ll also be running an upper/lower split with my last upper body session on Thursday 😊 as for Saturday (comp day) I’m still yet to find out! Coach will update me the day/night before 👌🏼⁣⁣⁣⁣⁣⁣⁣⁣⁣

23/03/2019

1 WEEK OUT

Watching everyone jump on stage today got me all fired up!! 🔥🔥 so KEEN! 😆

Let’s go 1 week!

20/03/2019

I’ve spent some serious time in the kitchen the past 30 weeks, and something I’ve come to appreciate is the amount of low calorie alternatives that are available today.⁣⁣
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However many argue that low calorie/artificial sweeteners are bad and may cause things like; ⬇️ below average gut health and potentially even worse things like cancer. ⁣⁣
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Which could be true 🤷🏻‍♂️ I’m not really in a position to say that they don’t.⁣⁣
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But I say f**k it, it’s low in calories and I’m gonna eat it 👍🏼⁣⁣
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Honestly, I truly believe it just comes down to that cliche saying “everything in moderation”. ⁣⁣
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Like, stop drinking 2L of Pepsi Max Vanilla a day Wesley 😂 Das no good. ⁣⁣
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All in all, if it helps you adhere to your diet, and helps you achieve your goals, then just go for it. Eat your veg, have your fruits and everything within moderation ⚖️⁣
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What do you think? Do you mind eating or drinking artificial sweeteners, or do you try to stay away from them?⁣⁣⁣⁣⁣⁣⁣⁣

12/03/2019

WEEK 1 vs WEEK 25⁣
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Here’s how it happened ⬇️⁣
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PRE-FRAME: I consider myself to be a very normal person, I love eating food, I struggle sticking to “diets” and my work ethic in the gym is pretty average, seriously nothing special. ⁣
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I begun training consistently in early 2013, and very rarely missed a day. This is where training became my “norm” and whilst others were in the habit of stopping and starting gym, I simply kept going. ⁣
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For the first 2 years I focused very heavily on the nutrition side of things - mainly because I wanted abs, which I somewhat achieved (second photo). This experience gave me the habits, skills and mindset needed for dieting.⁣
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After getting abs I realised that I just looked like a skinny kid... 😂 and it was at this point that I switched my focus to learning and understanding the principals behind muscle development. In short this was simply a Calorie Surplus + Progressive Overload (nothing magical)⁣
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For the next 4 years I spent my time training “properly”, with semi-structured programs, scheduled deloads and lots and lots of food (way too much food) but nonetheless, I was still in a calorie surplus.⁣
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It was during this time that I grew my passion for training and nutrition and helping others.⁣
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Fast track to about 30 Weeks ago I decided it was time to see what was underneath all my “fluff”⁣
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Now here we are, 2 Weeks 4 Days out from my very first comp! Feeling nervous as hell and pretty proud of my progress!⁣
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The moral of the story is that this s**t takes time... ALOT of time! And you don’t need to have crazy genetics or even an insane work ethic to achieve great things.⁣
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All you need to do is stop stopping. Have a goal and just work towards it.⁣
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Understand that the work you put in on a daily basis doesn’t need to be perfect, (cause I sure as hell wasn’t) it just needs to align with your goals.

28/02/2019

4 Weeks 1 Day Out and mannnnn a lot has happened since the last check-in!⁣
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Average weight is sitting in the high 63's now. ⁣
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Cravings are at an all time high and sleep has been absolutely rubbish. Waking up 3-4 times a night, feeling hungry and needing to p*e 😂⁣
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Injured my left shoulder doing Incline Bench Press and now coming down with a cold this week 💀 so its a bit rough to say the least! ⁣
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However despite the road blocks, we still putting in the reps and going to continue to push through! ⁣
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Getting SOOO close now and I’m actually getting pretty excited!! (Mainly for that post comp feast 😏🤤)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

15/02/2019

Happy Friday everyone! 😁🙋🏻‍♂️⁣
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Lee, and I have decided to do a Q&A for our next check in video on YouTube!⁣
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So, If you have any questions related to training or nutrition (or anything else) that you’d like to ask, then please feel free to either send me a DM or comment below this post!⁣
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Yeeeeew! 😆

Address

157-161 Station Rd
Burpengary, QLD
4505

Website

https://tinyurl.com/cutandcommitchallenge

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