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40 grams rolled oats, 15 grams peanut butter and 100 grams banana (348 kcal) keeps me full for a couple of hours.
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I am vegan and on a small deficit (losing 0.25 kg per week), my macro goals are 55% carbs, 30% fat and 15% protein. To reach this I usually eat oatmeal with banana and peanut butter for breakfast, protein smoothie for lunch and lentil/bean stew with rice for dinner. 2-3 snacks in between meals that are usually some kind of…
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I would try to eat more protein as it keeps you full longer than carbs does
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I am not a vegetarian, but I eat mostly vegetarian food. Apart from meat I get protein from eggs, eggwhites (bottled), whey powder, quorn, beans, lentils, chick peas (hummus <3 ), milk and quark
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When I first started doing strenght exercises, I only used the machines. I chose some machines I knew how to use and did either full or half body workouts. And then when I had gained some muscles I learned free weights exercises one by one, and now I barely ever use machines. I can recommend you to start by using the…
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I had the same problem before. I used to never go for runs, and when I did it just hurt my legs the way you describe. Now it's all gone though and I usually run 5k 1-2 times a week with no problems. I started with slow, short runs and powerwalks. As it was getting better I increased the speed and started to run longer…
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I do different exercises every week. I made three different gym programmes which is legs, abs/chest/shoulders/biceps and back/Triceps. So I go to the gym 3 times a week, on whatever days I feel like it. On mondays I run and do tabata with friends. Sometimes I do group exercises as well. And the rest of the days I do…
