Check in - 385.4

2 weeks of no weigh ins and I'm up 4.5 lbs. 

Accountability time... 

I have not been tracking calories at all. 

I had a birthday in between where I ate all the things that I have been doing well to avoid eating (see: chocolate, cheesecake, alcohol). 

I have had a pretty good 2-3 days of intense depression in the last two weeks. 

Will and I have been arguing so the idea of marriage has not been an inspiring one. 

AJ has cancelled our gym time 3x in 2 weeks - I haven't given her much crap about it.

A period has come and gone (usually drop water weight during the placebo part of my pill). 

So... what am I going to do to turn it around? 

Get active on MFP. 

Drink SO MUCH WATER. I want my nalgene to become my left hand. 

Get physically active. 

I need a game plan for when I can't count on AJ. I need to be able to count on myself to pick up the slack. 

I have noticed that my inner thigh and inner section of quad on my thighs is incredibly weak. I think it's from my thighs getting so big that I have to change the motion of my walking. I did 2 lunges, got in there real deep... I couldn't control it and wound up with a knee on the ground. After tensing up and using the wall as an assist I got back up to standing and I was sore for 3 days. That is so far from where I have been before. 

Let's take into account that 1) I was training pretty intensely and living a more active lifestyle. 2) I weighed less at EVERY TIME IN MY LIFE OTHER THAN NOW - so even my more active self would be sore at lunging with 380+ lbs. So I'm cutting myself a little slack and understanding. 

So what I am going to be researching is ... 

- will walking or using an elliptical continue to degrade those muscles or cater to the ones that are already stronger? 

- how to strengthen the muscles that have weakened without doing damage to my body... 

- Can I upgrade my gym membership to include any guests I would like - within the constraints of my budget - so I'm not tied to only AJ as my gym buddy? 

- What can I do at home with body weight to increase muscle mass? 

I know the answers to some of these. But I feel like researching will help me refresh on the newest and best information for my current body (not the body I was working with 80lbs ago). 

This is the prescription I would LIKE to follow if/when AJ bails on me. 

5 minute walk around the block.
- 10 lunges right
- 10 lunges left
- 10 pushups
- 10 squats
- 10 tricep dips (or with band).
- 10 bicep curls
- 60 seconds of plank.
stretch. 

Go slowly. Think about form. Don't get intimidated by some knee gristle. And this is a pretty good 'scrip until I can do it without wanting to give up or modify to lower numbers. 

NEXT WEEK... 

- Track calories every day. 

- Drink water. 

- Do the work out scrip 2x 

- Don't overdo it in Idaho.