You get home tired, open the fridge, and wonder, “What am I eating?” Let’s make that decision easier today. BUILD ONE SIMPLE BOWL Pick something from each group: 🍗 Protein: chicken, tuna, eggs, tofu, or beans. 🍚 Carbs: rice, potatoes, or another grain you enjoy. 🥦 Vegetables: fresh, frozen, or canned—use what’s convenient. 🥑 Extras: avocado, olive oil, cheese, or your favorite sauce. Try Coach Tommy’s shortcut: Rice + chicken + black beans + lettuce + salsa. Add a little cheese or guacamole if you like. No time to cook? Microwave rice, precooked chicken, and frozen vegetables can make a quick meal. Use leftovers to pack tomorrow’s lunch while you’re already in the kitchen. You can keep rice and familiar foods in your routine. Start with a manageable portion, eat slowly, and adjust based on your hunger. TODAY’S ACTION: Build one meal with protein and a vegetable. Keep it simple enough to repeat on a busy day. 👇 What’s your go-to dinner when you’re tired and short on time? — Coach Tommy | Bandit Boxing

You don’t need a perfect workout. Start with a few basic movements and build from there. Today’s goal: train your whole body with control. 🔥 WARM-UP — 3 MINUTES • March in place: 60 seconds • Easy shadowboxing: 60 seconds • Practice chair squats and gentle arm circles: 60 seconds 💪 COMPLETE 2 ROUNDS 1. Chair squat — 8–12 reps 2. Wall or countertop push-up — 8–12 reps 3. Supported dumbbell or backpack row — 8–12 reps per side 4. Glute bridge — 10–15 reps Rest 30–60 seconds between exercises, or longer if needed. Use a sturdy chair and stable support. At the gym? You can use a goblet squat, incline push-up, cable row, and glute bridge. Choose an effort that leaves you feeling like you could complete another 2–3 good reps. Start with one round if you’re getting back into exercise. 🎯 COACH’S CUE Move slowly enough to stay in control. Use a comfortable range of motion and stop any movement that causes pain. Today’s win is showing up—not exhausting yourself. 👇 Are you training at HOME or the GYM? Comment below, then check back in with “DONE” when you finish! — Coach Tommy | Bandit Boxing

Work out before teaching

A lot of people train hard but still struggle to lose fat, build muscle, or feel better during workouts. Usually, it’s not because they need a more complicated diet. They need to get the basics right. Here’s the Bandit Boxing order: 1. Find your calories based on your body and activity level. 2. Set protein first — especially if you’re training hard. 3. Set your fats. 4. Use carbs to fill the rest and fuel your training. 5. Track it and adjust based on your real results. A few simple rules from the guide: 🥩 Protein: about 0.8–1.0g per pound if you’re training hard. 🔥 Fat loss: usually start around 300–500 calories below maintenance. 💪 Muscle gain: usually start around 200–300 calories above maintenance. 🍚 Carbs are fuel: boxing, lifting, pad work, conditioning, and recovery all need energy. 📊 Don’t react to one weigh-in: look at your weekly average and give the plan about 2 weeks before making changes. And remember: You do NOT have to hit your macros perfectly every day. Consistency matters more than perfection. If you’re within a reasonable range most days and you keep showing up, you’re moving in the right direction. Bandit_Boxing_Nutrition_Guide.pdf 👇 Drop this in the comments: 1. What’s your current goal? Lose fat / Build muscle / Recomp / Maintain 2. What’s harder for you right now? Protein / Calories / Meal prep / Cravings / Knowing what to eat Post your answer below and we can start dialing it in together. 👊 EAT LIKE A FIGHTER. TRAIN LIKE A BANDIT. 🥊👑

New week. Let's close out last one first. If you posted a goal last Sunday — did you hit it? Say so. Hit or miss, both count as showing up. Now this week: pick ONE thing. Not five things. Not a complete life overhaul. One thing. 👇 Drop two things in the comments: 1.The one thing 2.What's most likely to get in the way That second one matters just as much as the first. Everybody knows what they should do. The problem is Wednesday comes, work runs late, you're tired, and that planned workout turns into takeout and the couch. So name the obstacle now. Make the plan before it happens. Small wins stack. See you back here next Sunday. 👊 Bandit Boxing People. Progress. A Stronger You. 👑🥊 Also come up with a flyer post