Weekly Checkup

I just don't know what is going on. I stepped on the scale yesterday and it said 295.4. I'm not eating a ton. The only thing I can think of is. I have a lot water retention or my hormones are severely messed up. I'm so frustrated to get on the scale week after week and see it go up and I'm not eating a ton of food, that I should be going up on the scale. I biked on Tuesday, Wednesday, Thursday all 5 miles, I might I have done more miles on Tuesday, but I forgot. Friday- no bike. Sat was a short one 3 miles and Sunday was a little over 7 miles.  Goals this next week do miles everyday, write down what I'm eating, do 3 days walking video and 3 days weights. A apple a day and water before every meal.