Lewis Sutherland | Physique Coach

100kg down for @ronanwhitefitness -70kg of this in the 2 years since we started working together (the pics above) Yes One-Hundred-Kilograms of fat removed from the old Ronan, I say the old Ronan because this man is literally a different person, not just on the scale & in the mirror but psychologically. (He’s still a giant teddy bear however) Seeing the big man positively develop across all aspects of his life- Nutrition, Mindset, Training, delivering consistently, staying true to himself and constantly working on the next thing to improve has honestly been so fkn rewarding and epic- Words can’t explain how it feels to play a part in this🖤 The journey as a whole has absolutely had it’s up and it’s downs and we’ve gone through a-lot together but its most definitely been something special and one i’ll never forget, Ronan was one of my first paying online clients who trusted me early on in my coaching journey and that alone means the world to me, never mind having that trust for 2 years and no doubt many more to come🖤 Throughout the past 105 weeks we have just about done it all- priming phases, fat loss phases, improvement phases, maintenance phases, solidification phases, high cardio, no cardio, high food, low food, 4 Day splits, 5 Day splits, deloads.. You name it, we’ve done it. Each phase playing a part in the next one and it’s really been a case of pushing & pulling and knowing when to do each! Coaching is more than just a training & meal plan to me and I can truly say throughout this time the big dog has become one of my closest friends, I am extremely proud of you mate and what we have planned for the future is pretty god damn exciting but we’ll leave that one to speak for itself when the time comes⏳ - @sutherlandcoaching

Sutherland Coaching - Who Do I work with? Anyone who is driven & committed to achieving their fitness goals, regardless of experience Progress your Training Transform your Physique Improve your Mindset Nail your Nutrition With accountability, the correct guidance, through communication, training & meal plans, a roadmap of what phase you’re in, why you’re in it and for how long… what is stopping you from becoming the best version of yourself? Results speak for themselves. 📩Send me a DM Or fill out the form in my bio to start your journey - #gym #bodybuildinguk #fitness #workout #training #exercise #motivation #inverness #scotland #highlands #onlinecoach #coach

2024 Granite City Junior Bodybuilding Champion🏆 @gcbuk Firstly want to say how grateful I am for the support I have received recently, the messages, comments, phone calls, my team who came to the show, it’s been overwhelming to say the least, having people I have looked up-to in the sport for years congratulating me is surreal. I’m delighted with the result and super happy with the look we brought to the stage, could not have landed better so to walk away with a first and then have the honour of standing in the overall with some seasoned competitors (and not look too out of place i don’t think😂) was something special and a day i’ll never forget. I cannot put into words my love for this sport, I am at my happiest when i’m on stage and I cannot wait to do it all again, this is just the start of my career in the sport, big goals await. It goes without saying, I would not be the competitor I am without @tomtaylor_tbt working alongside me, this is just as much his win as mine, 1 year ago to the day I contacted Tom, fast forward a year we’re taking trophies in solid lineups. ❤️ That being said, 2 shows down 2x🥇in the bag, 6 days out from the third and final show for me this season, PCA Scotland and we are not going down without a fight.. 3 for 3 is the goal, it’s game time, minor refinements to the look and we will be on the money. Time to bring the best Lewis yet. (Will post some good shots when they come in) ➡️Interested in working with me and want to take your training/physique goals to the next level? Send me a DM or fill out the link in my bio and I’d be happy to help✅ #bodybuilding #juniorbodybuilding #Gym #bodybuildinguk #ukbodybuilding #fitness #workout #training #exercise #motivation #lifestyle #bodybuilder #inverness #scotland #onlinecoach #coach

Update on @steven2484 55 Years young and consistently proving age is just a number🎯 More often than not, people look for excuses but not Steven- He always looks for a way forward and consistently shows up regardless of external factors. Wether he’s busy being grandad, husband, working away and staying in a hotel for 4/5 nights every week in a different gym, having to plan ahead with food, it doesn’t matter the challenge, Steven’s up for it👏 Since the start it’s been a case of autoregulating week on week and finding what’s most efficacious for Steven and what we can get away with, especially from a volume/recovery perspective. We’re now 6lbs up from his original start point (photos) with substantially improved shape, better condition and noticeably more muscle tissue📈 23 weeks into our 30 week growth phase and all going exactly to plan✍🏼 What’s your excuse🫵 - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

6 Months on earth for Chewie🐶 Bulk going to plan so far, “RaTE oF GAiN” a little too quick but nothing a few extra weighted stick carries won’t sort. Current setup⤵️ 2x Full bowls of food 1x As much water spilled on the floor as drunk each day 1x Walk per day (inclusive of carrying the largest stick possible) 15x Naps per day, minimum Now weighing in at 12.3kg whilst maintaining lines in his quads🤯(Just can’t see them cause the fur) Love the wee guy, he’s truly stole our hearts🫶

Bulking, pushing up, growth phase, improvement phase, off season🍽️ Whatever you wanna call it, Is NOT an excuse to eat everything & anything and pack on excessive amounts of fat tissue. Now personally I don’t believe in sticking to a strict Rate of gain (ROG) or a % of bodyweight per week with no wiggle room as this can absolutely restrict other variables, the visual look is always where I will look first when it comes to assessing a physique for required adjustments in any phase, regardless of scale weight… it’s physique development after all? However if every week you’re slapping on 3lbs, that is evidently going to come to a halt and provide you no added benefit when it comes to creating a positive environment for muscle growth opposed to a more accurate, slower approach based on visuals / moderate scale weight progressions & holds. When bulking your focus should not be how much food can you eat, it should be how little food can you grow on, albeit it’s a hard one to find that sweet spot where you’re not under-consuming but are absolutely capitalising on as much progress as possible. Primary things you should be looking out for when bulking⤵️ -How is the visual look, are you smoothing over too quick? -How is performance in the gym, are you progressing consistently? -How is session recovery, are you still tender when you get back around to that session again? -Is scale weight trending up over a period of weeks? -When scale weight holds do the above variables improve or worsen? With that being said, for a good 90% of people there becomes a point where you will smooth over and fat tissue will be noticeably more present, and this is absolutely okay, but keeping your body responsive for as long as possible prior to this, is the goal. - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

The look to beat. 2 Years away from the stage now and with prep starting again next month, things are starting to get ratherrr exciting😎 A much improved version of me shall be brought and what happens, happens, it’s a funny old sport but it will always be me vs me. 3 Shows planned, let the countdown begin⏳ - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

Expectations as First Time Competitor📍 Guess what? There’s none, We all want to win, place top 3, have a successful season- Of course we do, why wouldn’t you want these things? However, as a first timer applying this level of stress to yourself is going to have a large detriment to your enjoyment of your first season and if you don’t enjoy it, you may never do it again. The main things you want to focus on for your first season are⤵️ Bringing your absolute best look Enjoying the process Finding out if you actually enjoy being on stage The rest is simple- What happens, happens! - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

Wee Road trip up North Today🚗 Luckily landed it on a day with somewhat decent weather (miracle), So had to show Han the bonny west coast⛰️ 250miles in the car, Lots of views, plenty steps and probably some sunburn (it’s 10°c), Enjoying our last wee bit of freedom before Hans surgery then my contest prep🙂‍↔️ With the speed of life, business, work, my own journey at the moment, it’s really made me appreciate times like today🫶 Don’t forget to live🫡 - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

Aarons prep from start to finish🔎 What a ride, 18 week prep prior to show number 1, then 3 back to back peaks resulting in 2x🥇, 2x🥈 & 1x💳 UKUP Pro card. Admittedly our starting point could’ve been better in regards to the variables we had at hand, reason for this was prep was a bit of a last minute decision, we were coming to the end of a diet in September last year when Aaron said he wanted to prep for the Scottish season in 2026, which meant starting prep in November. I had a discussion with Aaron explaining the difficulties that may arise due to this and with both parties happy and understanding having clarity on what’s ahead, the diet was pulled, we went straight into a health phase, food was brought up and prep was mapped out.. within 24hrs of the initial thought, There was no time to f*ck about, it was go time. The benefit of this- It allowed us to start prep from a very good position in regards to body composition, we thought of the diet as more of a ‘pre-prep’. Starting weight of prep was 91.2kg, we seen a low of 80.5kg in the final week before his first peak. From 10 weeks out we ran 1-3 High days per week which allowed us to maintain training performance and therefor retain as much tissue as possible Cardio was pulled out at 4.5 Weeks out which meant we could focus on freshening up the physique pretty early and bringing up baseline food for the weeks ahead, Aaron actually finished his prep on the same amount of calories that he started prep on🤣 We done the hard work early in the prep again just to allow us to freshen off later in the prep when it is inevitably harder as the body edges closer to true stage condition. As a first timer, preps exciting, it’s challenging and often a-lot harder than what people think, you make a-lot more sacrifices than expected and have to tap into parts of your mindset you never thought were possible. Aaron smashed prep, he pushed hard and truly gave it everything, i’m incredibly proud of him and what he’s achieved, just the start of what is already an incredible journey🖤 We will be back🙂‍↔️ - @sutherlandcoaching 🎯For Coaching? Send me a DM or fill out the link in my bio

Client Aarons first peak for PCA Scotland🏴󠁧󠁢󠁳󠁣󠁴󠁿 With a first time competitor peaking for the first time is something new to not only them pyschologically but also physically- The body has never done this before Utilising data from the prep itself is the first action taken, but knowing this is to bring a look for the stage and not a post workout look in a posing room comes with new challenges, Often tan will have a big change in the look and that’s when you have to remember you’re chasing a look for the stage, under the lights with glaze on. We want full, hard, dry and most importantly stress free. After peak 1, it’s all about refining that look for later shows which is exactly what we did, the look only improved from show to show, landing us a very succesfull first season for @aaron.mclellan1 🏆 - @sutherlandcoaching 🎯Interested in coaching? Fill out the form linked in my bio or DM me and i’ll send you a video breaking down what’s included!

April was Mega💥 Lil Dump of the past month as it’s been a belter to say the least, Super busy month for coaching, Clients all smashing it, Me & Han away every weekend of the month, Very busy but very bloody grateful🫶 - Jacked Han & Somewhat Jacked Man - Epic Result with Azza on Show # 2 - Chewies mystery cage moving behaviour🐾 - Three amigos - Burger with Mac - Album out now🙂‍↔️ - Morning of Epic result # 1 with Azza - Rest n Recovery💆‍♂️ - Coach mode - Sun walks with the Dogs - Three Different amigos - Best gift from Han❤️ - Chewbert - Hannah… again👍 - Roughest Sunday, great scenery 🪦 - Living room upgrade😌 - @sutherlandcoaching