Transform your body with expert training & nutrition coaching. Build muscle, burn fat, and
There's No Better Feeling...
Than trying a new hole....
Or going up in weight. Whatever you want to say 😜
“I don’t have time to meal prep…”
I hear it every week.
The reality? Meal prep doesn’t have to take all Sunday or turn your kitchen into a disaster.
Keep it simple.
🥩 Pick a protein.
🍚 Pick a carb.
🥦 Add a fruit or veggie.
📦 Portion it out.
Done.
The less decisions you have to make during the week, the easier it is to stay on track.
Stop overcomplicating the thing that’s supposed to make your life easier.
Here's what I made this week:
🍚 150g Jasmine Rice (Cooked 5 Cups)
🥩 190g Lean Ground Beef (Cooked 4Lbs)
🧅 2 Yellow Onions, Diced (cooked into the meat)
🧄 1 Whole Garlic, Diced (Cooked Into the meat)
🫚 Spices like Chili Powder, Steak Spice, Cinnamon, Salt, Pepper, ect.
Save this for your next grocery day.
Peep my sick Elden Ring shirt and Follow for more! 💪🏻
07/04/2026
I had to hop on this bandwagon... So here's my spiel 👇🏻
The comfort zone is where dreams go to die.
And deep down, you already know it.
You know when you’re negotiating with yourself.
You know when you’re making excuses.
You know when you’re capable of more than what you’re currently giving.
That doesn’t make you weak.
It makes you human.
But staying there?
That’s a choice.
Rhys Above Fitness is for the people who are ready to stop starting over:
- Ready to train hard.
- Eat smarter.
- Build discipline.
- Create standards.
And finally become the person they keep telling themselves they’re going to be.
I’m opening coaching spots for people who are coachable, committed, and done wasting time.
Training. Nutrition. Accountability. Real standards. Real results.
DM “RISE” to apply.
Who's Ready?
You should be eating carbs before your workout… and here’s why.
Your body’s preferred fuel source for high intensity exercise is glucose, which comes primarily from carbohydrates. If you go into a workout under-fueled, performance usually suffers.
But here’s what most people get wrong…
Not all carbs are ideal before training.
Before a workout, we typically want fast-digesting carbohydrates; foods that digest quickly and raise blood sugar faster so energy is available when you need it.
This is where something called the Glycemic Index (GI) matters.
The Glycemic Index is simply a scale that ranks how quickly a carbohydrate raises blood sugar.
Higher GI = faster digestion and faster usable energy.
That’s why foods like:
- Rice Krispie Bars
- Bananas
- Pretzels
- Dextrose candies like Sweettarts
…can actually work really well before training.
On the flip side…
Foods high in fiber, fats, or slower-digesting complex carbs digest more slowly and can sit in your stomach longer.
That means foods like oatmeal, large salads, beans, or high-fiber breads might be healthy… but they’re usually not ideal immediately before training, especially if performance is the goal.
A good rule of thumb:
30–60 minutes before training -> fast-digesting carbs.
Give your body fuel when it needs fuel.
Better training sessions usually lead to better results.
Follow for more!
02/28/2026
Here's to 28 💪🏻
Thank you for making it so good for me! I love you ❤️ This black forest cake you made is insane 🤤
Thanks to my family for giving me like 100lbs of meat (protein) 😂
11/03/2025
It’s unbelievably common to get so caught up in where you’ve been, that you forget how far you’ve come.
About 99% of the time, I feel fat or skinny (or both), until I take a photo like this.
Then for just a moment, I remember:
look at the distance.
The truth is, body dysmorphia hits men too.
🧠 Around 2.8% of young men (ages 15–35) meet criteria for muscle dysmorphia; believing they’re not muscular or lean enough, even when they objectively are.
⚔️ In one military study, 13% of males screened positive for body dysmorphia, and 12.7% met criteria for muscle dysmorphia.
📊 And overall, 1.7–2.9% of adults experience some form of body dysmorphic disorder (a number that’s rising among men, and on track to overtake female body dysmorphia in a matter of years).
Even coaches, athletes, and “fit” people feel it. Probably more than most.
It’s not about ego, it’s about perception.
And sometimes, that perception lies.
So if you’re scrolling, hating that shot of yourself...
Pause for a second and ask: How far have I really come? 🤔
And then, give yourself that credit.
Because the body you’re in right now has carried you this far.
It deserves your gratitude, not your criticism. 💙
Successful people don't wait to "Feel Ready" 🤢
They get up and get after it, regardless of feeling 💪🏻🏆
Most people never build consistency because they keep negotiating with their feelings...
My clients learn to stop chasing motivation (which isn't real btw), and learn how to SHOW UP ON COMMAND 🔥🔥
If you're tired 😩 of starting over EVERY Monday... Comment "Me" down below 👇🏻 and I'll help you create a plan with STRUCTURE that'll actually stick.
Coach Sage, OUT!!
**kyourfeelings
P.S. Why am I allowed to leave the house with hair like this?
Who's getting after it, today?
The HARSH Truth About Being Jacked 💀
When you’re built like a brick-sh*thouse, nothing fits right.
Every pair of pants eventually rips, stretches, or cries for help — even the “athletic fit” ones 😅
So yeah, I’ve been sewing my own patches since Boy Scouts just to keep my gym fits alive.
But here’s the thing; a lot of lifters don’t just struggle with ripped pants…
💀 Nearly 60% of experienced lifters report some level of body dysmorphia 💀
(PMID: 10910793) (PMID: 18759381)
We chase growth so long, it’s easy to lose sight of how far we’ve already come.
📍 Drop your go-to brand for durable gym pants 👇
And if you want to squat heavy like me — or finally feel good in your own skin, drop a comment 💪
Strength isn’t just about what you can lift; it’s about what you can control.
There’s a difference between training with high intensity and just doing a few low-quality, ego-driven reps with too much weight.
True intensity is controlled, deliberate, and repeatable, not reckless.
Ego moves weight. Precision builds physiques.
Most “coaches” don’t coach 🙃 they copy and paste.
They don’t listen.
They don’t adapt.
They don’t care.
If you want a coach who actually gives a sh*t about your progress, comment “me” below 👇
| Monday | 9am - 5pm |
| Tuesday | 9am - 5pm |
| Wednesday | 9am - 5pm |
| Thursday | 9am - 5pm |
| Friday | 9am - 5pm |
| Saturday | 9am - 5pm |
| Sunday | 9am - 5pm |