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Reading Journal By Miss Jutamat Bunpajak 6031006043This journal is submitted in partial fulfillment of the requirementsfor English reading and writing 1 course of Liberal Arts in English Program, Mae Fah Luang University First semester 2018

How to Gain a Pound of Muscle in a WeekBY MARGARET SKROVANEK AND TOM HANSEN JUN 13, 2018 In today's extra-large society, we tend to focus on the admirable guys who train hard andswitch up their diet to transform their bodies by losing weight. We highlight their quests to leadhealthier lives every chance we get — but there's another side of the wellness scale that can bejust as difficult, depending on your body's makeup: Gaining mass and muscle.Some men struggle to make inroads when they want to bulk up, whether their inspiration issports performance, aesthetics, or simply living healthier. You might blame your lack of gains onyour genetics or a particularly fast metabolism, and you could be partly right — but there'sprobably more you can do to kickstart muscle growth than you think.\"Most lean men who can't gain muscle weight are simply eating and exercising the wrong way,\"Doug Kalman, R.D., director of nutrition at Miami Research Associates told Men's Health.Here's your fix: Follow these principles to pack on as much as a pound of size, every week. Maximize Muscle BuildingAs you've probably heard from any muscle-bound behemoth you've ever encountered, protein isthe key to building muscle. Just because the shake-pounding meathead has become a trope,however, doesn't mean they're wrong; protein really is the fuel your muscles need to grow.That's real capital-S Science, not just bro-science manufactured by supplements companies.But your body is constantly draining its protein reserves for other uses, like making hormones.The result is less protein available for muscle building. To counteract that, you need to \"build andstore new proteins faster than your body breaks down old proteins,\" said Michael Houston,Ph.D., a professor of nutrition at Virginia Tech University.The conventional wisdom says if you're trying to gain muscle, you need to take in one gram ofprotein per pound of bodyweight, although updated research from McMaster Universitysuggests you may not need that much. Page 2 of 9

By that logic, a 160-pound man should consume around 160 grams of protein a day—theamount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beefsandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) If you don't eat meat for ethical orreligious reasons, don't worry — you can count on other sources, too. Soy, almonds, lentils,spinach, peas, and beans are packed with protein.Split the rest of your daily calories between the other two types of macronutrients,carbohydrates and fats. You'll want about 12 to 15 percent of your daily caloric intake fromprotein, 55 to 60 percent from carbs, and 25 to 30 percent from fats, according to NationalStrength and Conditioning Association (NSCA) guidelines. Quit Cutting CaloriesIn addition to adequate protein, you need more calories (your protein intake contributes to yourtotal caloric intake, so these two go hand in hand). Use the following formula to calculate thenumber you need to take in daily to gain one pound a week, and break down your diet using themacro guidelines listed above. (Give yourself two weeks for results to show up on the scale. Ifyou haven't gained by then, increase your calories by 500 a day.)A. Your weight in pounds.B. Multiply A by 12 to get your basic calorie needs.C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring inexercise).D. Strength training: Multiply the number of minutes you lift weights per week by 5.E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sportsby 8.F. Add D and E, and divide by 7.G. Add C and F to get your daily calorie needs.H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week. Work Your Biggest MusclesIf you're a beginner, just about any workout will be intense enough to increase protein synthesis.But if you've been lifting for a while, you'll build the most muscle quickest if you focus on thelarge muscle groups, like the chest, back, and legs. Add compound lifts like squats, deadlifts, Page 3 of 9

pullups, bent-over rows, bench presses, dips, and military presses to your workout to work themthe most efficiently.You're aiming to kick start muscle hypertrophy, the cellular process that spurs growth.Researchers have found that the best way to initiate that process is by performing two or threesets of an exercise for six to 12 repetitions, with about 30 to 60 seconds' rest between sets.You're damaging the muscles with the work — then the protein you've been consuming will helpbuild them back up even bigger.Another way to help with muscle gain is to cut back on the cardio. If you run every day, you'regoing to have a hard time packing on the pounds — so keep your aerobically stimulatingworkouts to the days you're not in the gym. Make Sure to Pregame ProperlyA 2001 study at the University of Texas found that lifters who drank a shake containing aminoacids and carbohydrates before working out increased their protein synthesis more than lifterswho drank the same shake after exercising. The shake contained 6 grams of essential aminoacids — the muscle-building blocks of protein — and 35 grams of carbohydrates.\"Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-proteinmixture before your workout may lead to greater uptake of the amino acids in your muscles,\"Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston,told Men's Health.For your shake, you'll need about 20 grams of protein — usually about one scoop of a whey-protein powder.Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4ounces of deli turkey and a slice of American cheese on whole wheat bread. Just make sure to hityour macros — 20 grams of protein, 35 grams of carbs — no matter what.At the end of the day, though, the drink is better. \"Liquid meals are absorbed faster,\" Kalmansaid. So tough it out. Drink one 30 to 60 minutes before your workout. Rest for GainsTry a full-body workout, followed by a day of rest. Studies show that a challenging resistancetraining workout increases protein synthesis for up to 48 hours immediately after your exercisesession. Page 4 of 9

\"Your muscles grow when you're resting, not when you're working out,\" says Michael Mejia,C.S.C.S., former Men's Health exercise advisor and skinny guy who packed on 40 pounds ofmuscle using this very program. Down Carbs After Your WorkoutResearch shows that you'll rebuild muscle faster on your rest days if you feed your bodycarbohydrates. \"Post-workout meals with carbs increase your insulin levels,\" which, in turn,slows the rate of protein breakdown, said Kalman. Have a banana, a sports drink, and a peanut-butter sandwich. Eat Every 3 Hours\"If you don't eat often enough, you can limit the rate at which your body builds new proteins,\"said Houston. Take the number of calories you need in a day and divide by six. That's roughly thenumber you should eat at each meal. Make sure you consume some protein — around 20 grams— every three hours. Get Built Before BedEat a combination of carbohydrates and protein 30 minutes before you go to bed. The caloriesare more likely to stick with you during sleep and reduce protein breakdown in your muscles,Kalman said. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and asmall bowl of fruit.You can also try a pre-bedtime shake made with casein, a type of protein that breaks down moreslowly than the better-known whey variety. Casein stays in the body longer and can act as a keycomponent to muscle building while you snooze.Eat again as soon as you wake up. \"The more diligent you are, the better results you'll get,\" saidKalman. Page 5 of 9

Week 4 Title: How to Gain a Pound of Muscle in a Week Author: BY MARGARET SKROVANEK AND TOM HANSEN JUN 13, 2018 Source: https://www.menshealth.com/fitness/a19544064/pound-of-size/ Summary They tell many methods in order about how to gain a pound of muscle in aweek which are maximize muscle building, quit cutting calories, work your biggestmuscles, work your biggest muscles, rest for gains, down carbs after your workout,eat every 3 hours, get built before bed. My reaction/reflection: I quite like this topic because I like to workout and I get many knowledge that I never know before from this text. They use easy word and I can understand it easily. Page 6 of 9

New words learned: New Words Definitions1. Inroads direct and noticeable effects on something (plural noun) Some men struggle to make inroads when they want to bulk2. casein (n.) up, whether their inspiration is sports performance, aesthetics, or simply living healthier.3. Resistance (n.) a protein found in milk and cheese, also used to make a type of paint4. Stimulating (adj.) Casein stays in the body longer and can act as a key component to muscle building while you snooze.5. Macronutrients (n.) the act of fighting against something that is attacking you, orrefusing to accept something Studies show that a challenging resistance training workout increases protein synthesis for up to 48 hours immediately after your exercise session. If something is stimulating, it encourages new ideas If you run every day, you're going to have a hard time packing on the pounds — so keep your aerobically stimulating workouts to the days you're not in the gym. any substance, such as carbon, hydrogen, or oxygen, that is required in large amounts for healthy growth and development Split the rest of your daily calories between the other two types of macronutrients, carbohydrates and fats. Page 7 of 9

Articles Rubric for Independent Reading Journal (10%) 5 12341. Summary (4 %)2. Reflection (3%)3. Vocabulary Learned (3%) Scores Total scores _______ ÷ 5 = _____ marksCriteria for the above categories1. Rubric for Article SummaryCategory 5-4 3 2 1-0Summarizing Provides a very Provides a clear Provides a clear but Provides a somewhatthe content thorough and clear and concise shallow summary of muddled, unclear and and concise summary of the the article; may be rambling summary of summary of the article context excessively brief or the article. article context and and content. may include some content. extraneous information.Identifying Student recalls Student recalls Student is not able to Student cannot locateDetails several details for details for most locate most of the details with accuracy. each main point. main point. details of the main point. Is characterized byParaphrasing Is characterized by Is characterized Is characterized by the substantial paraphrasing of the by paraphrasing the substantial copying of main idea and of the main idea copying of key indiscriminately significant details and significant phrases and minimal selected phrases or details paraphrasing sentences.Spelling & There are few or There are some There are serious Serious errors inGrammar no errors in usage, errors in usage, errors in usage, mechanics, usage, grammar, grammar, grammar, grammar, or spelling punctuation, punctuation, punctuation, that make the sentence sentence sentence fragments, summary difficult to fragments, or fragments, or or spelling. understand. spelling. spelling.Total ________/20 ÷ 5 = 4 %2. Reflection on the Articles (3%)Students who have completely and clearly responded to the guided questions stated in the reading journalform will get 3 marks.3. Vocabulary Learned (3%) Page 8 of 9

All correct = 3 marks ≥ 70% correct = 2 marks 1 ≤ 70% = 1 mark Page 9 of 9