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April « 2011 « Christian Nitschke's Blog


Archive for April, 2011

Nutrition diary!

Monday, April 4th, 2011

After having carried many kilograms of fluid up to the 4th floor of our nice Tawantai hotel in Thailand with a great effort, I wondered how many liters I am drinking every day when the work out is hard and the weather is (mostly) hot and sunny. Therefore I began to write down everything I have been drinking for the last 9 days in boot camp. Since it is not much more work to write down everything I have been eating too, I did that also.

I think it was very interesting to see how much kcal actually came from the liquids and not from the food. I think most people who want to lose some weight forget that juice, milk (low fat), coke and coffee with sugar all have about 45 kcal/100ml. This means that drinking of 4-5 l of these drinks already covers the recommended daily ingestion of 2000 (female) -2500 (male) kcal! These values are of course much higher for people like us, who move around all day long :-) !

Another advice before I start with my nutrition diary: please don’t use my diet as good example. I know that I have been far away from perfect concerning this matter in the last weeks…


Drinks:                                                          Food:

Coke: 1.8l                   1 bowl muesli (200g) (breakfast)

Water: 2l                    Noodles with egg and vegetables (lunch)

Coffee: 0.6l                1.5 mangos (56kcal/100g) (500g), 1 yoghurt,

Juice: 0.65l               300g papaya (13kcal/100g)

Milk: 1l                        Masaman curry with rice (dinner)

6.05l and about 1800 kcal                        about 2200-2400 kcal


Drinks:                                                          Food:

Coke: 1.5l                   1 bowl muesli (250g) (breakfast)

Water: 2l                    Noodles with egg and chicken (lunch)

Coffee: 0.6l                1.5 mangos (56kcal/100g) (500g), 2 yoghurt,

Juice: 0.35l               250g papaya (13kcal/100g), 100g walnuts

Milk: 1l                         rice with chicken, vegetables and cashews

sweet and sour + omelet (dinner)

5.45l and about 1550 kcal                         about 2800-3000 kcal


Drinks:                                                          Food:

Coke: 1.8l                      2 bowls muesli (350g) (breakfast)

Water: 2.8l                   1 Bar 45g, 50g walnuts

Coffee: 0.6l                  1 mango (56kcal/100g) (400g), 2 yoghurt,

Iso: 1l                             1000g papaya (13kcal/100g), 150g peanuts

Milk: 0.7l                      Noodles with soup (dinner)

6.9l and about 1800 kcal                          about 3400-3600 kcal


Drinks:                                                          Food:

Coke: 1.15l                 1 bowl muesli (250g) (breakfast),

Water: 1.3l                  rice with chicken sweet and sour,

omelet (lunch), 2 pancakes with banana,

Coffee: 0l                     200g pineapple, 350g papaya (13kcal/100g),

Juice: 0l                       100g walnuts, 200g potato chips

(I have my week moments…)

Milk: 0.6l                      masaman curry with rice (dinner)

3.1l and about 800 kcal                              about 4100-4400 kcal


Drinks:                                                          Food:

Coke: 1.6l          2 bowls muesli (300g) (breakfast), rice with chicken,

Water: 2.5l             vegetables and cashews sweet and sour (lunch),

Coffee: 0.6l                        2 mangos (56kcal/100g) (600g),

Juice: 0.5l                         2 mini mars bars (36g), 300g pineapple

Milk: 0.8l                           rice with chicken sweet and sour (lunch)

6l and about 1550 kcal                               about 2600-2800 kcal


Drinks:                                                          Food:

Coke: 1.4l                                       2 bowls muesli (300g) (breakfast)

Water: 1l                                   omelet with rice (lunch), 50g walnuts

Coffee: 0.4l                                     2.5 mangos (56kcal/100g) (900g),

Juice: 0.6l                                       200g pineapple, 2 mini mars bars

Milk: 0.6l                                         Masaman curry with rice (dinner)

4l and about 1350 kcal                               about 3100-3300 kcal


Drinks:                                              Food:

Coke: 1.75l                                      1 bowl muesli (200g) (breakfast)

Water: 2.6l                                       omelet with rice (lunch)

Coffee: 0.6l                                     1 mango (56kcal/100g) (250g),

Juice: 0.2l                                       1 bar 60g,

Milk: 0.5l

Beer: 0.33l                                       Masaman curry with rice (dinner)

6l and about 1530 kcal                               about 2000-2200kcal


Drinks:                                    Food:

Coke: 2l                  1 bowl muesli (200g) (breakfast); rice with chicken,

Water: 1.4l                vegetables and cashews sweet and sour (lunch)

Coffee: 0.2l                       1 mango (56kcal/100g) (350g), 2 yoghurt,

Juice: 0.4l                         140g peanuts, 2 mini mars bars

Milk: 0.5l                            rice with chicken sweet and sour (dinner)

4.5l and about 1400 kcal                           about 2800-3000 kcal


Drinks:                                 Food:

Coke: 1.8l                            1 bowl muesli (150g) (breakfast)

Water: 2l                              Omelet with rice (lunch)

Coffee: 0.6l                         1 mango (56kcal/100g) (350g), 1 yoghurt,

Juice: 0.65l

Milk: 1l                                  Masaman curry with rice (dinner)

6.05l and about 1800 kcal                        about 2200-2400 kcal

As you can see, I had about 4300-4500 kcal (especially the calories in the food are approximated) every day with about 1500 (35 %) from the drinks. I drank 48 l (about 50kg :-) ) in 9 days. That is 5.3 l every day. You can even see the rainy days in this little nutrition diary, since I drank much less on these days. It was very interesting for me to protocol all my nutrition for some days since I got much more aware of what and how much I was eating and drinking.

I am back at home in sunny and unusual warm (10-20°) Germany now, after I leaved flooded Thailand on last Wednesday. It was really horrible to see all the houses get flooded in the last two days. I hope that Thailand will be back to normal soon and not too much damage has been caused by the heavy rain (in 4 days as much as in the whole year in Rostock/Germany!!!).

Last but not least, I want to thank the whole team and the Swiss crew for countless hard and efficient Training sessions! See you in Leysin as soon as possible!