How to gain muscle and lose fat, according to science

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Here’s what we’ve got for you today:

• High-protein vegetable options

• A science-based guide to building muscle and losing fat

• Full results from the 2024 Mr. Olympia

Nutrition

Veggie Tales

While countless hard bodies have been built on a steady diet of chicken, steak, and eggs, not everyone has access to, or a proclivity toward, eating those classic protein-rich food sources.

If you edge closer to a vegetarian or vegan lifestyle, your protein options don’t necessarily need to shrink. There are plenty of vegetables that can help you keep your macros high and your muscle protein synthesis churning.

Lentils have been a staple of old-world diets for generations (doubly good if you don’t need to individually pick them out of an ash heap). Likewise, the combination of beans and rice can grant you access to a filling bowl of all the amino acids your body needs. Many more plant protein options await to satiate your hunger. Check them out in the link below.

A Message From Mood

This Cannabis Startup Pioneered “Rapid Onset” Gummies

Most people prefer to smoke cannabis, but that isn’t an option if you’re at work or in public. 

That’s why we were so excited when we found out about Mood’s new Rapid Onset THC Gummies. They can take effect in as little as 5 minutes without the need for a lighter, lingering smells, or any coughing. 

Nobody will ever know you’re enjoying some THC.

We recommend you try them out because they offer a 100% money-back guarantee. And for a limited time, you can receive 20% off with code FIRST20.

Workout Guide

Bulk Up, Slim Down

Some health and fitness myths are frustratingly persistent. How many times have you heard that eggs are good for you, bad for you, and back again? Does creatine cause hair loss? For way too long, it was widely accepted that your knees shouldn’t go past your toes when you squat.

Luckily, most of these have been debunked. However, the idea that fat loss and muscle growth cannot coexist at the same time persists. After all, an entire sect of the supplement industry centers around products designed to help you shed fat or bulk up, but not both.

So, what’s the deal? Can you actually lose fat and gain muscle at the same time? The short answer is, well, yes. But the long — and more important — answer, unsurprisingly, has a lot of nuance to it. Here’s what you need to know.

Bodybuilding

Full 2024 Olympia Results

The 2024 Mr. Olympia is officially in the books! Eleven divisions took the stage over the weekend in Las Vegas, resulting in some shocking upsets and two huge retirements. If you missed out on the action, BarBend has you covered with our full 2024 Olympia recap.

Everything Else

Women in CrossFit

• A recent study shed light on how CrossFit empowers women. Read writer Emily Beers’ personal thoughts and how the findings reflect her own journey in the sport.

• These days, trap bars come in a variety of styles (some good, some bad). Heed the sage advice in this review of the top side-handled bars the open market has to offer.

• Plant+ sits atop BarBend’s pantheon of best plant-based protein powders. While a little on the pricier side, it’s still worth checking out if having a vegan protein source is important to you.