Lovefish you need to do weights.
Get to a gym and start doing weight training. You will see instant benefits in a few weeks.

As Phil said, start out easy and work it up.

ALWAYS keep a log of your workouts.

Your dinner (pasta bake/mince and mash) is CARB LOADED. Not good if you're just going to go to sleep after.

Also, you seem to be going out a lot. Are you consuming a lot of alcohol?

I'm sure Refl3x will sort you out anyway with the diet.

Also would recommend to blast weighted ab crunches at the end of every workout just for fun. Really will give killer abs when they are showing!