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Hey guys, hoping you can help me out here. I was playing a game of pickup touch football yesterday, and a dude landed on my foot after we both jumped to make a play for the ball. My right foot completely rolled to the side, and long story short, I'm on crutches and a boot as of now.



The guy landed from a jump on the inside of my right foot, resulting in an inversion sprain. I (fortunately) didn't hear any popping sounds and didn't have any functionality issues with my toes. The pain itself was probably the worst that I've ever experienced in my life, and different from routine injuries because it plateaued for an hour instead of gradually decreasing - had to be helped off, couldn't put any weight on it at all. Ibuprofen was/is a godsend lol.

The swelling is greatest in that calconeofibular ligament area, with medium swelling under the medial ligament, and light swelling at the anterior tibiofibular ligament. There was also a sensation of swelling and slight pain along the lower fibula area (muscular pain, not bone). The doctor (a regular M.D., not a orthopedic specialist), diagnosed it as a grade 2 or 3 high ankle sprain. She took x-rays to check for any sign of fractures, and the results came back negative. She said I'll be in a boot for a week, and it'll take about 4 weeks for full recovery.

My main question is: Isn't this a low ankle sprain? High ankle sprains are supposed to be caused by eversion/twisting forces, usually when the knee is subject to an inward force...right? I'd be much happier if it is a low ankle sprain, especially from what I've read in terms of the long-term effects of high ankle sprains...which brings me to my second question. Is this going to turn into a nagging thing like Stephen Curry had a few years ago? If there's any way to prevent re-injury, I'd appreciate the suggestions lol.

Thanks brittlebros

Backstory
I've given up - it's been a few years since I would be able to say I have trained seriously at all. Instead, these past 12-18 months have been full of sparse, inconsistent motivation, routine changes, neglect of leg days, neglect of cardio and abs, irregular gym habits (i.e. missing weeks of routine), a lack of a sleep schedule, and a horrendous nutrition (as bad as you can get for a vegetarian). Luckily, I'm blessed (at times cursed) with an insane metabolism and ectomorph body. I am 18 years old, 5'8", 151lb, and I'd say roughly 12-14% body fat. One year ago I would peg my body fat at 7-9%, but with all the random eating, sleepless nights, and lazy days I've experienced through my first year of college, I gained my own version of the Freshmen 15 (only gained like 4lb but lost strength and gained fat). Although I still have a faint six pack and a overall "thin" look, it's was disgusting to see a sliver of belly fat hanging over my towel after showering yesterday. I have had extremely erratic behavior in terms of training (stop working out for weeks and then get motivated again, take up boxing during a spurt of motivation, etc), and I want to once and for all put all that shit in the past.

The Problem
And that's why I'm writing this - I want to  have someone prescribe me a workout routine and help me out with my diet so I can achieve my goals. I was doing so well, PR'ing left and right when Lance and Adarq were active around here steering me the right way but ever since I've been unable to maintain the discipline I had. I don't need anyone to spoon feed me this time around, but just to help me start off on a new foot.

Goals
My goals are to put on 10-15lb of muscle and also drop my body fat percentage to 6-8%. I don't have a practical method of measuring the body fat percentage, so I'll just have to play it by eye and look for the "ripped" look and shit. I guess what seperates me from most stereotypical college students is that I want to gain functional muscle, for a lack of a better term. I don't want to be doing 3 different bicep iso exercises in one day, etc. I mostly just want to enter a room of people and know that I am the best pound for pound lifter inside, and could drop any male in a fight or athletic event.

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TL;DR - The Questions
How can I gain 10-15lb and drop my bodyfat heavily with my lacto-vegetarian diet and current body stats? What are reasonable goals for the next 2-3 months? What type of workout routine would I use? How would the splits work, how many days a week? How do I incorporate abs into the picture? What should I do for cardio, and at what intensity/frequency (I have truly never done standard cardio, all my cardio usually comes from pickup basketball and previously, football practice)? How should I work around my diet restriction? I know that I have to get about 180 of protein a day, but since the bulk of that will come from protein shakes (whey/milk), how do I prevent from gaining fat? What vegetarian foods will give me a good ratio of carbs/fat - most have insane amounts of carbs? Should I even be concerned about my caloric and carb intake when my main goal is to gain lean muscle? Should I micromanage my macros? I am constantly hungry throughout the day, what is a good nutritional snack that I could eat a lot?

Current Miscellaneous Stats:
Age: 18
Height: 5'7.5"
Weight: 150-153lb
Diet: Lacto-Vegetarian (Dairy/Whey is good, no eggs/fish), main protein source in the past has been milk-whey protein shakes that I sip on throughout the entire day to avoid kidney stones lol
Bench: 175x1; 145x10
Squat: 225x9
Seated DB OHP: 50x6
Lat Pull: 120x10


And to whoever answers this thoroughly and well: I love you lol 

Since LanceSTS and Adarq aren't here anymore really,

I've been wondering of the proper method to program in phases. I'm only 142lb at 5'7.5" and really want to hit 150lb at least. Besides that, how do people use the phases such as heavy CNS intensive with low reps and then more reps with lower weights? I know my basics with general workout routines, just never got around to understanding programming phases.

Hey Lance,

I was cleaning and feeling good, so after 135x3, 155x3, I went for 165x3, but as I lifted the bar off the ground druing the first rep, something went wrong on my back and I dropped the bar. Feeling like I was being a pussy, I tried repping 135 at lest, failed twice due to unstable feelings in my back.

Three days later, it's still pretty painful...sharp shooting pain all over back, like a grid - happens is certain positions, such as twisting back, bending down, etc. I would guess a strained muscle, but after initial pain, returning and staying at a normal position hurts a lot as well. All pains are SHARP, make me suck in breath and flex core.

Location is mid back, rightish side, next to spine. It isn't a bone for sure, and from what I've been reading, sound a lot like a herniated disk. Hurts like a B*TCH when sneezing, and walking downstairs.

Whats your diagnosis/treatment?

Thanks man, appreciate it.

Hey Lance,

Long time no see. I've been lifting and recently was thinking of a new way to do a workout routine. I used to follow the Chest/Tris, Back/Bis, Shoulders, and Legs 4 day split, but the downside is each muscle is only getting trained 1x per week. So I was thinking of a split that would hit a muscle group each day primarily, but also factor in some assistance work at the end for another muscle group.

For example, a 4-day split would look something like:
Day 1: Chest/Tris Major - Shoulders Minor
Day 2: Back/Bis Major - Legs Minor
Day 3: Plyos/Rest
Day 4: Shoulders Major - Chest/Tris Minor
Day 5: Legs Major - Back/Bis Minor
Day 6: Rest
Day 7: Plyos/Rest

The first workout would be like this:
Bench Press - 10 rep rest pause method (only 1 set)
DB Press - 4 x 6
Cable Fly - 3 x 12
Weighted Dips - 2 x 10
DB Shoulder Press - 3 sets rest paused
DB Front Raises - 3 sets rest paused

Basically I just add rest pause to the sets that are assistance work, for quicker timing as well as higher intensity overall. As for strength level, right now I'm at 140 x 10 on bench press, doing 57.5 x 5 for DB shoulder press, haven't squatted as much recently so down to about 185 x 10 on squat. Weights at 142lb, looking to hit 150-155 by end of August.

Thanks in advance, appreciate it man

Hi Lance,

My bench has been increasing slowly over the months and right now I'm at 135x5. However, the momentum has been slowly decreasing, and my last couple bench sessions look like this:

135x3, work sets
135x4, work sets
135x4, work sets
135x5, work sets

What would you suggest as a good routine for benching right now? I'm currently going 135x?, 135x?, and 115x?. Maybe rest-pause again or 5x5?

Seeing as my old account got deleted, I made a new one (same name though - StuckintheAiir).


Here's a video of two reps of squatting from today:

<a href="http://www.youtube.com/watch?v=TznOWQl1Dx0" target="_blank">http://www.youtube.com/watch?v=TznOWQl1Dx0</a>


sorry about the quality, the video jumps a bit, I recorded it off an iPhone 2g which isn't meant for recording video

weight: 225x2 w/10s rest @ 130.2lb

so I learned something today, looking at past experiences: my upper body workouts are severely effected negatively by lower body work the previous day, but not vice versa... is this true?

I need to make sure I always have 1 day rest before a upperbody workout?