Adarq.org

I'm not really sure it's set up that way, but if I had to venture a guess, I would say that each level builds on the level prior.  What I mean is, all of them rely on each other for support and if you take one away, your structure falls down (to a certain degree).  Does that make sense?  I don't know, maybe someone else has a better answer.

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey
1/21/11 2 fiber bar, 1 protein bar, apple, cheese, pasta/sasauge. 1 cup milk/scoop whey
1/24/11 2 protein bar, fiber bar, cheese, 4egg burrito, 1 cup milk/scoop whey

Is that all you eat???  Like all day???  Holy Crap!  I'm so hungry just reading that!  Maybe that's why you're at 180ish and I'm 200ish..... hhhhhmmmmmmmmmmm....

Pretty deep stuff.  I like to read this stuff when I feel like I'm wavering or after I've slipped up (like I did with 5 Guys for lunch today!).  I hope some of yall get something out of this.

Nice work man.  Seems like you are pretty consistent.

Sounds AWESOME!  I can google it and get any random dudes opinion.  I'd like some scientific backing with references cited.  Course I'm a giant nerd and the world of engineering is all about making sure you have enough calculations and proof to back up your decisions.  Good luck with everything.  I'm patiently awaiting your information.

Ice afterwards, never before.  If you ice before you run the risk of tearing something (that's why you warmup before lifting) plus you want that pain when you're working out to tell you when you've gone to far.

As far as the meditation, there have been documented cases of people increasing blood flow to certain parts of their bodies with intense concentration.  Plus, if you think something works, it usually does (the placebo effect).  It's also not a bad idea to take some time and just breathe and recenter yourself.  You could make it into like a workout, do about 10 min of concentration on healing your ankle, then 10 min of shooting visualization and then 10 min of dunking visualization.  Or whatever, but it can't hurt.

I always like the saying, "Positive thinking may not work everytime, but negative thinking always does."

Dude, I've jacked up both my ankles more times than I can remember!  There's a few things you can do to prevent swelling:
 
1. Ice massage (take a little paper cup, fill it with water, freeze it, take it out and tear off the bottom of the cup and massage the sore area for 15 min at a time).  Do it two or three times a day.

2. Elevate, while you massage, while you sleep, while you watch TV, anytime you can.  The higher the better.  I usually do this when I go to bed, and just stack a couple of pillows under my foot.

3. Compression during exercise or walking.  They make a compression sock you can get at the grocery store, or just wrap it.

Lastly, on the workout stuff.  It's best to let it get better for a few days before hitting the gym hard.  But if you can't wait (like me) try to do exercises that limit the stress on the lateral (outside) portion of the ankle.  And if pointing your toes up hurts, stay away from movements that aggravate that.  I would definitely lay off the heavy impact and reactive work for a few days.  So, here's some substitutions that might work:

BB Squat = Box Squats on the smith machine (concentrate on driving with the heels, and the smith machine will limit required stabilization)
Standing Calf Raises = Calf Raises on leg press (that way you can't go to deep, but I would probably take it easy on these)

Leg extensions, leg curls, GHR, deadlift, SLDL, RDL, Good Mornings, should all be ok.  Let your body be your guide.

Golden Rule for the next week: If it hurts, don't do it!  Now is not the time to push through the pain.  Should be better in a week.

I thought the valsalva maneuver was when you pop your ears to equalize pressure in your ear drums???