Weight - 46.7 kg                         110g - Protein

body fat % - 20 %                        76g - Fat

Fat weight - 20.6 lbs                     75g - Carbs

lean weight - 82 lbs 

Goal is to build muscle/ lose weight

calorie surplus btw ^^^^

I have heard by some people and by looking on the internet that too much protein can cause cancer. The site mentions that average people should have 20 - 70 grams a day. I am not sure whether to continue eating the macros above a day. Maybe I may have made a mistake when calculating my maros cos im 14. PLzzz help.

Thanks

@KoolKev2000 I'm not a doctor, or a scientist or anything, and don't have research or qualifications to back me up, this is simply my opinion.

Don't be concerned that your protein intake at the moment will cause cancer. I think it would have to be staggeringly high to do so.

Firstly, average people may need 20-70g per day, but you are not average man! You hit the gym and are looking to make changes to your body. Specifically, in terms of building more muscle, you are breaking down your muscles before making them any bigger. All your muscle fibres need to rip and tear, and then rebuild themselves bigger and stronger. The only way they will do this is with extra protein, as they are the building blocks for muscles.

So it is normal for you to be eating more protein than 'an average person'. Looking to gain muscle, you probably want to eat AT LEAST 1g protein per lb of lean body weight, which already puts you over the 'average' intake, so seriously, don't worry about.

Too much protein can potentially be bad for your kidneys, but you would have to be eating A LOT of protein. I mean A LOT!

A high protein diet is one of the best ways to make lean gains - that is, putting on muscle while dropping or maintaining fat. To make lean gains, you want to eat a diet high in protein, and low in carbs with moderate-high fat levels. It looks to me like you are on that track.

No, with your overall macros, they look OK. BUT, you are only 14 years old. You are probably due to hit puberty soon, where your metabolism will sky-rocket and you will need to eat almost everything you can see!

OK, that might be an exageration, but you get my point - to grow to your potential, you need to be feeding you body lots. The last things you want to do is starve your body as it is going through all these changes. It just won't be a good outcome. So while you want to keep you carbs low, for example, you can still afford to eat more than 75g.

How much of a caloric surplus are you in at the moment? Also, how active are you? How often do you go to the gym? Do you play other sports as well?

Jordan

Kev,

This is sheer utter nonsense. I don't know who these "some people" are but they are very mis-informed and mis-guided. Protein is crucial for life. Without it, you die. I have never seen anything on the internet linking protein to cancer and the studies I have seen suggesting a connection are so flawed they are disregarded as useless. The amount of protein you need is not an exact science but there are some established guidelines. In general, men need more protein than women and athletes and bodybuilders need more protein than a sedentry, less active man. When you are active, especially thru weightlifting, your need for protein goes up dramatically as it is needed not only for all body cell repair and growth but also to repair the microscopic muscle damage you create from resistance training.

The general rule of thumb is 1.2 to 1.5grams per pound of LEAN body mass. So a person who is 160Lbs and at 15% bodyfat needs (160Lbs x .85) x 1.2 or 1.5 NOT 160Lbs x 1.2 or 1.5 which is the mistake most people make. Protein is safe and as long as you eat a balanced, nutritious diet and drink plenty of water you will see maximum growth. Protein also requires more energy to be digested than other macros so it helps you lose fat and burn calories.

The USDA guidelines are based on old data from the 1950s and based on an "average" individual that does no resistance training. Many of the guidelines from the US Government need to be taken with a grain of salt for they are more often than not inaccurate and based on stale or flawed information. They have the public's health in mind but you need to do your own un-biased research as to proper nutrition. Case-in-point, the US Government has been pushing the decades old lipid and cholesterol hypothesis for heart disease. The fact is that fat, saturated fat, and cholesterol do not cause heart disease and never did. There is plenty of research on the internet that prove this is not the case but the government and pharmaceutical companies make too much money from Statin cholesterol lowering drugs to reveal this to you. The real cause is sugar - both processed and man-made - and a diet devoid of nutrients as all fast food and processed foods are nutritionally empty. Americans simply eat too much sugar laden food with no nutritious value and too many chemicals. Without a nutritious diet, disease occurs which is exactly what is happening in the US - huge increase in disease states based on flawed nutritional recommendations and poor diet. Cancer is a disease of malnutrition not from too much protein :-)

John

Thanks guys for the tips and info!!

@JoeHurricane I am in a surplus of 250 calories and I am trying to workout 4- 5 times a week eigther at home or at the gym. I dont do much sport but I am starting to do hiit cardio with skipping 4-5 times a week like you mentioned on the other thread. :)

Thanks @jmboiardi for the info. I shall continue eating this amount of protein without a worry.

Thanks guys for the help!!!!

Great info @jmboiardi and @joehurricane!

Looks like @KoolKev2000 is going to be making some killer gains REAL soon!

@JoeHurricane

The macros I put at the top are my macros for a calorie deficit. My actual calorie surplus macros are;

170g - Protein

102g - Fat

70g - Carbs

It would be a good idea to follow those macors @KoolKev2000

As I say, you should start to really grow soon, and like Scott said, make some epic GAINS! But you have to be eating enough in order to do that.

While you might be worried about your fat levels now, as you go further into your teens your metabolism will probably go through the roof and even though you will be eating in a surplus, you will probably put on muscle but also drop fat.

Obviously you don't want to go overboard on your macros, but if you stay in a caloric surplus of like 250-500 I think you will be OK.

Remember, it's all about trial and error. If one thing isn't working, try something else. You will probably have to increase your overall caloric intake once your metabolism kicks into gear. Definitely don't go too low on the carbs, check this out: http://muscularstrength.com/article/Dont-Be-Afraid-Of-Carbs-You-need-them-for-survival-and-making-those-gains

Train hard man! Those gains are just around the corner! #HTH

Jordan

Thanks man for all the help!!!

My pleasure @KoolKev2000!