I am currently a junior in highschool, and play football I play Right outside linebacker, but i am currently on the second line in varsity due to my size/flexibility to the current senior who plays the position I am looking for a workout to increase my size with out losing more speed than i have due to not being able to go to conditioning because i cut almost my whole bottom of my foot which was about a 4 inch gash and had to get stitches, I am trying to beat out the kid who is currently in the spot, so I am looking for a good diet, and workout/cardio which I usually do about a mile around the track after school while I wait for a ride.

I am 5'11 and 165 lbs thanks for all the help you can share.