Sunday 03/05/2026
Weight = 103.9 kgs
BodyFat = 35.5 %
Steps = 15694 Steps
This morning I woke up just after 7 am without an alarm and did my weigh-in and i was up 0.2 kgs to 103.9 kgs and my body fat was also up to 35.5 % too! This will be down to drinking 2l of Cherry Coke yesterday as it was in the fridge! I have another one to drink today then I am done with fizzy drinks all together as its really bad for me and is the reason i’m so fat too! I also have a problem where I can drink so much of it in one go!
This morning I am going to do my walking then shower and head to Bath and pick up my aquariums and then bring them back to my parent and then I will head back to Bath and start sanding all the filler in the house to get it ready to paint today, I got a fair bit done yesterday so I am hoping to get the fat finished painted today and then get a coat of paint on the woodwork tomorrow and get that all done too this week then its just putting the skirting boards back on in the bedroom and buying and putting up shelves in the kitchen and I can start getting the house ready for sale.
While walking I have downloaded the seconds interval timer app and set up a 5 minute session of 30 seconds on and 30 seconds off so that I am ready to start my skipping tomorrow as planned. It will be easier to fit in tomorrow as it is a bank holiday here so I am off work 🙂 I still plan to do my ride into Bath tomorrow only a bit later than I normally would so that the sun is actually up and I get a bit of a lie in too! I will do some work at the flat while the ebike charges then I will ride home and get my first skipping session out of the way then later on do my shoulder weights and get the rest of my steps done too! I am wearing my basketball shoes to wear them in a bit ready to use them for skipping and at the gym too next week.
In about 45 minutes I got to 5k steps and then stopped and got ready to go to Bath!
I got a lot of painting and organizing done today and by the time i got home I was on over 15k steps so I chilled for the rest of the night. By the end of the day I was on 15694 Steps.
Monday 04/05/2026
Weight = 103.8 kgs
BodyFat = 35.0 %
Steps = 16332 Steps
This morning I woke up at 6:30 without an alarm again and I got up and did my weigh-in and i was down 0.1 kgs to 103.8 kgs and I dropped 0.5 % body fat too 🙂
After my weigh in I jumped on the treadmill and waled for about 45 minutes until I got to 5k steps and then I went to have a shower and then realized that I hadn’t put the immersion hater on so i went and did that and then waited 45 minutes for some hot water! I then went to Bath and picked up my son from his mum’s and we headed to the flat and found that the coat of paint that we had done yesterday in the lounge and bathroom looked like we hadn’t painted at all! We decided to ditch the cheap paint and bought a 10 litre tub of Dulux Trade paint from Screwfix in Frome and we loaded the aquariums into the car and headed to Frome and picked up the paint and then dropped the Aquariums at my parents house and then we headed back to the flat in Bath and got a coat of paint on the lounge walls and it was so much better. I then dropped off my son at his mum’s and then waited for my Amazon delivery as I need to wash my motorbike jacket as its full of mold as I haven’t used it since before lock-down and I need to use it to do my CBT on the 16th of this month. The amazon delivery arrived at about 6 pm so I headed home and got the thermal layer and waterproof layer of the coat in the washing machine on hand wash mode to see if this will get rid of the mold. I have bought some stain remover to use on the actual jacket part before I out that in the machine as it has the most mold on it of the 3 layers of the jacket. The main part of the jacket also needs to be waterproofed afterwards too so that will take longer so I will do that later in the week.
After hanging up my washing and putting the jacket inner linings (waterproof and thermal liners) to wash I jumped on the treadmill to get the last 5k steps done that I needed to get to my 15k for the day!
While I was walking I decided that I will wait to add the gym until next week as I am working loads on the house and I really need to get it finished so the more time I spend on it this week the better! I also have to go into Bath tomorrow morning so I will not have time to get to the gym tomorrow anyway!
At about 22:00 I went for a walkabout sorting out the Motorbike jacket liners and hanging up my washing that I had brought in from the line and forgotten to hang up so I was on 16332 Steps by the time I went to bed 🙂
Tuesday 05/05/2026
Weight = 103.8 kgs
BodyFat = 35.1%
Steps = 15781 Steps
This morning I felt like crap when my alarm went off at 5 am as it was gone 23:00 when I went to sleep last night again! So I set my alarm for 6:30 and went back to sleep for a bit. I eventually woke up at 6:00 and decided to get on with my day! I got up and did my weigh-in and I was 103.8 kgs still but my body-fat had gone up 0.1 % to 35.1% which is not ideal. I then got up and hung the motorbike liners up on the line to let them air dry outside while I am working.
I then booted up my laptop and started the treadmill running at 3 mph and started working and walking.
While working I caught up with my training log and found that I have now been on a run of 7 consecutive days walking 15k steps or more 🙂 During the last 7 days I have walked a total of 109403 steps and averaged a respectable 15629 Steps a day 🙂 Pretty happy with that and I have to say that I have been feeling really good recently because of the walking!
| Tuesday | 15439 |
| Wednesday | 15692 |
| Thursday | 15324 |
| Friday | 15470 |
| Saturday | 15452 |
| Sunday | 15694 |
| Monday | 16332 |
Now that I have got in the habit of walking again I need to get my eating in check as even though I have been walking 15k+ steps a day and only eating once a day (OMAD) I actually put on 0.1 kgs last week which I can only put down to the fact I have been eating really badly again with loads of takeout and also a lot of Cherry Coke too 🙁
To get these bad habits nipped in the bud and get my weight loss back on track I am going to go back to eating home made burgers and home made air fryer chips and eggs for my one meal a day! I was watching a video yesterday that said eating 4 eggs a day such as soft boiled eggs and runny fried eggs makes the body strip visceral fat really quickly so I am going to start cooking batches of boiled eggs again to keep in the fridge to eat with my burgers and chips 🙂
When I got home from work I had over 6000 steps to get done so I jumped on the treadmill and got them done! It took me 1h 19m and 42 seconds according to my fitbit! I then chilled for the rest of the evening as I have a busy day painting tomorrow!
At about 20:30 I decided I wanted to eat something so I decided to fuel up a bit for tomorrow so i had a couple of Cheese and Ham Kiev’s and a couple of bags of crisps too! Healthy I know 🙁 But it was all I had in the house that was quick and easy!
By the end of the day I had walked 15781 Steps today!
Wednesday 06/05/2026
Weight = 104.2 kgs
BodyFat = 34.7%
Steps = Steps
So this morning I woke up at 5:30 without an alarm so I got up and did my weigh-in and as expected I was a bit higher this morning at 104.2 kgs (up 0.4 kgs) but my bodyfat was down a bit to 34.7% (also down 0.4% too) so its not all bad!
I then chilled for an hour or so and then jumped on the treadmill and I am currently 1500 steps into my morning 5k walk before I get ready and head to the flat via ScrewFix to pick up the blinds for my flat and a new roller handle as the old one is worn out so the roller keeps falling off all the time 🙁
I am hoping that I will get all the paining done today so tomorrow I can work from home and get to the gym as I need to start working on building that habit into my routine so even if I don’t do too much just waking up and actually going to the gym is the first step to building that habit so as I plan to go to the gym on Tuesday and Thursdays I will start tomorrow and then carry it on! Yesterday I also found out that the pump track near my parents house is getting refurbished this week so I will start riding there again at lunch times when I am working from home to add that habit to my routine too.
I am also going to start to eat properly too from tomorrow as while i am at the flat I have no way of cooking so its not ideal for eating properly. I am also going to go back to strict OMAD as much as possible so I want to eat at 4 pm every day and I will eat basically mince, cheese, eggs and potatoes to keep it simple to plan! Tomorrow I will also cut out the fizzy drinks again as my fizzy drink consumption has got really bad again recently which will be the main reason that my weight has not dropped doing 15k steps a day and OMAD over the past couple weeks.
So after a day of painting I got home about 8 pm and was already at 17500 ish steps so no need to walk tonight to get to my steps 🙂 I am really tired so I am going to sleep in tomorrow and leave the gym for next week! I am going to gates at Bath tomorrow night so I will be exercising still! My Fitbit was on 15% battery by the time I got home so I put it on to charge and left it on charge until I went to sleep about 22:00 so I didn’t capture all of my steps today but I was well over 15k steps so I didn’t mind too much 🙂
I was on 17525 steps when I got home which is not bad 🙂
Thursday 07/05/2026
Weight = 103.8 kgs
BodyFat = 35.1%
Steps = Steps
So this morning I woke up at 5:30 without an alarm and got up and did my weigh-in and I am back down to 103.8 kgs again this morning BUT up to 35.1% body fat again! I then got the laptop and treadmill started up and got on with my morning work tasks while walking on the treadmill and got the first 5k steps in for the day. There was loads to do this morning so the 5k steps flew by for once 🙂 I worked until 10:30 then headed to Bath and worked from the flat for the rest of the day. After work I painted the bottom of the bedroom walls with peel stop and I also painted the window sill in the bathroom and around the front door too as there was some peeling paint there too. I then headed to the track for 6 pm to setup ready for gates. I then did gates until I hurt my shoulder after about an hour and then I headed home and got straight onto the treadmill and got the last 3k steps in before bed.
By the end of the day I was on 15839 Steps for the day.
Friday 08/05/2026
Weight = 103.7 kgs
BodyFat = 35.1 %
Steps = 15243 Steps
This morning i had a lie in and got up at 6:30, did my weigh in and I had lost 0.1 kgs and my bodyfat was the same. I then worked from home until 16:00 when I headed into Bath and my son and myself painted another coat of paint on in the bedroom and then we leaded the tumble dryer into the car and brought it back to my parents house. Once we had put the tumble dryer in the laundry cupboard I quickly ran the mower and strimmer over the lawn as it was getting pretty bad and then we headed back to Bath and I dropped my son off at his mums and then headed home. When I got home I stuck a load of washing in the dryer and then got on the treadmill to get my last 3k steps in for the day.
By the end of the day I was on 15243 Steps.
Saturday 09/05/2026
Weight = 103.4 kgs
BodyFat = 35 %
Steps = Steps
As I had to get my steps in after 21:00 last night I wasn’t very tired so I couldn’t get to sleep until after 23:00 last night so I decided to wake up when I woke up this morning which turned out to be 7 am. I got up and did my weigh-in and I was surprised that I was down to 103.4 kgs this morning even though I had my cheat day yesterday which was only actually 2 meals so not a real crazy cheat day! I didn’t however have any fizzy drinks yesterday so that may explain why I actually lost weight yesterday instead of staying the same weight like I have the rest of the week!
I am sore today so I am having a chill morning instead of my planned ebike ride as I don’t want to push it too much. At lunch time I will clean my parents house ready for them to get back from the caravan and then I will head to Bath via ScrewFix to pick up more paint before doing some more painting. I need to get a 3rd coat on the bedroom and a last coat on the wall by the front door as well and then paint the window reveals with anti mould paint and then sand and primer the woodwork and then I am done for the day 🙂
Then Sunday I can paint the woodwork and the flat will finally be fully painted other than the hall cupboard 🙂
I chilled until 11 am and then showered and changed and then got on the treadmill and got to walking! After a few YouTube videos I realized that my step count hadn’t really gone up and then realized I had forgotten to stick my FitBit in my sock again! So my step count will be a bit off but on the plus side it will be well over 15k steps again today 🙂 After another 15 minutes of walking I upped the speed to 4 mph to try and get to 5k steps faster
So I ended up doing washing and sleeping most of the day other than going to ScrewFix and picking up all of my orders so that I am ready to go in the morning. I am currently walking on the treadmill and watching NetFlix to get the last 8k steps in before bedtime.
I watched a pretty good film and got my steps done by 20:55 I got done just before my 21:00 screen window closing 🙂
Week 19 Summary
So this week has not been as productive exercise wise as I had hoped BUT I have almost finished the flat and I for my motorbike kit washed and waterproofed ready for my CBT next Saturday too AND also managed to walk 15k steps every day this week. I walked 111414 this week for an average of 15916 steps a day so well over my 15k target this week 🙂 Also my 15k steps a day streak is now at 12 days 🙂 On top of that I lost another 0.5 kgs this week eating really badly and drinking A LOT of fizzy drinks!
Next week I will add 2 days of gym on Tuesday and Friday to start getting more fitness focused. I also need to stay off of the fizzy so that I can finally start dropping weight again.
I have worked out that if I can keep my 15k steps a day streak going until the end of the year I will have a 248 day streak so I am setting that as my main goal until the end of the year now 🙂 My other main goals for now until the end of the year are go to the gym 2 days a week from now until the end of the year and also keep up with OMAD 6 days a week too.
I think if I keep up with these 3 goals until the end of the year I will be in a good place physically with very little effort 🙂
I have decided that to get in the habit of going to the gym I am going to go first thing every morning and walk on the treadmill and do my 5 minutes skipping on Monday, Tuesday, Thursday and Friday and then on Tuesdays and Thursdays I will do weights after the walk and skip 🙂 I figure this way I will build up the habit of getting up and going to the gym straight away while doing something that I find slightly less boring than weights 🙂
I am also going to start just doing upper body weights for now to try and sort out my shoulders and then when I am used to the added upper-body weights I will add legs on Monday and Fridays after the walking and skipping later on.