Friday 26 June
Small consistent improvements to your diet outperform dramatic short-term changes.
Food diary
2714 kcal · Protein 97g · Carbs 259g · Fat 124g
Breakfast 199 kcal
| Breakfast Biscuits (Belvita) 45 g |
199 kcal |
Midday Meal 500 kcal
| COMPLETE HIGH PROTEIN COMPLETE MEAL COOKIES & CREAM FLAVOUR (müller MYPROTEIN) 500 g |
500 kcal |
Evening Meal 1753 kcal
| T OM CAULIFLOWER CHEESE SOUP BY TOM ERRIDGE STARTE (Marks & Spencer) 180 g |
718 kcal |
| GASTROPUB BOMBAY POTATO AND LENTIL BAKE BY TOM (M&S Gastropub) 267 g |
564 kcal |
| ASPARAGUS, PEAS AND BABY POTATOES (M&S Gastropub) 123 g |
176 kcal |
| Hot Maple Roasted Veg (Gastropub By M&S) 133 g |
220 kcal |
| Champagne (Generic) 50 ml |
75 kcal |
Snacks 262 kcal
| Carrot Cake (Tesco Finest) 68 g |
262 kcal |
Doing something three times a week, every week, for a year is not discipline. It is identity.
Activity
4 sessions · 4.71 km · 60 min 34 sec · 406 kcal burned
| Running, Treadmill 3.5 km · 29 min · C25K W2D1 |
248 kcal |
| Walking, Treadmill 1.21 km · 13 min 34 sec · lunch leg strech |
68 kcal |
| Leg Press 9 min · 60kg x 3 sets x 10 reps |
45 kcal |
| Forearm Curls (underhand grip) 9 min · 20kg x 3 sets x 10 reps |
45 kcal |
Weight
74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30
Trend (180 days)
History
| Date | Weight | BMI |
|---|---|---|
| 2024-01-19 | 85.3 kg | 25.8 |
| 2024-01-12 | 85.3 kg | 25.8 |
| 2024-01-05 | 88.1 kg | 26.6 |
| 2023-11-02 | 90.1 kg | 27.2 |
| 2023-01-14 | 90.9 kg | 27.4 |
| 2022-03-30 | 91.2 kg | 27.5 |
| 2022-03-25 | 92.2 kg | 27.8 |
| 2022-03-22 | 95.6 kg | 28.9 |
| 2021-11-06 | 94.3 kg | 28.5 |
| 2021-10-18 | 91.4 kg | 27.6 |
Put the phone down a little earlier. The scrolling will keep. Your sleep won't.
Steps and sleep
Latest reading from my fitness tracker: Sun 25 Oct, 04:00.
Steps, last 7 days
No fitness tracker data for this period yet.
Sleep, last 7 days
No fitness tracker data for this period yet.
No fitness tracker data for this period yet.
Look at the sky for a moment. It puts most things back to their proper size.
Stress
Measured by my fitness tracker about every half hour, on a scale of 1 to 99. Relaxed 1 to 29, Normal 30 to 59, Medium 60 to 79, High 80 and over.
Average stress, last 7 days
No fitness tracker data for this period yet.
Overnight HRV, last 7 days
HRV (heart rate variability) is how much the gap between heartbeats varies, averaged over the night. Higher usually means better rested. It differs a lot from person to person, so the trend matters more than the number.
Needs at least two nights of HRV readings to show a trend.
No stress readings for this period yet.