Diet plan for David

BMI: 21.81

BMR: 1809.22

Heavy workout:1809.22*1.725=3120.90

Daily calories:3120.90+300=3420.90

Diet chart

Early morning: 4 boil egg only white

Breakfast: Green tea, 2 brown bread with peenut butter,oats, Banana

Lunch: 2 chapati with panner sabji or anyother subji, 1glass buttermilk, salad bowl

Or brown rice with beans

Evening: 3 boil egg white or Banana, peenuts

Dinner:Boil chana, boil mung, salad bowl,chiken breast,roasted paneer, cheese