Weight - 46.7 kg                         170g - Protein

body fat % - 20 %                        80g - Fat

Fat weight - 20.6 lbs                     120g - Carbs

lean weight - 82 lbs                      Age- 14

avrge bmr - 1673

For my meal plan, I am in a calorie surplus of 250 calories

Goal is to build muscle and burn fat. (lean gains)

M    - Total Body

T     - Quads, Hamstrings, Glutes, Calves 

W   -Rest

T    -  Back, Shoulder, Traps

F    - Rest     

S     -Chest, Tri, Bicep  

S    - Dead Lift/strength

Rep range of 8-12 reps

hiit cardio after every workout 

1 min - 30 sec rest

Abs after every workout

12-15 reps 

4 sets per exercise

I have calcualted my macros as above but the website below claims that too much protein is bad and can cause cancer. Many sources recomend 1/1.5 grams of protein per pound of body weight. However I am not sure whether this applies to me. Considering im 14 years old. Thanks alot guys!

http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx

we have different body but 90 grams of protien in a day could be enough also the study shows the person who works 1.5 hour in day needs 0.71 protien for pound

it involved with your routine my opinion is don't kill yourself with these amounts of protien ...done

Kev,

First off, Dr Mercola is not saying protein causes cancer. The issue is TOO much protein can POTENTIALLY be harmful. He is talking about non-active, sedentry Americans who eat more protein than they really need. You have to eat an exhorbitant amount of protein to potentially cause issues. Don't read too much into some of these articles. The fact is if you don't get enought of the right fats and protein in yor diet you will die. Period. Cancer is a disease of malnutrition at the micronutrient layer combined with constant inflammation from eating too much sugar and processed carbs - not protein.

As for calculating protein needs, you are making the common mistake most people make. You calculate protein consumption need against LEAN body weight not TOTAL body weight. Only muscle uses protein so counting your body fat weight is erroneous. Your LEAN weight is 46.7Kg x.8 = 37.36 Kg. 37.36Kg x 2.2 = 82Lbs. You need to eat anywhere from 1.2 to 1.5g of protein per Lb of body weight which for you is 98g to 123g. 170g is too much protein for you at this point in time. You would need a lean body weight of 113Lbs for that amount of protein.

John

@jmboiard Thanks alot! So since im gonna lower my protein amount should i increase my fat macros so im in a surplus of 250 calories. On the other thread i mentioned that my final macros were

protein - 123 grams and fat was 41 grams. My carb macro was high so i lowered it down to 120 grams and then just increased my protein and fat intake so i was in a surplus of 250 calores. Its all on the other thread lol

Anyways thanks alot and i wont be worried amount too much protein and cancer. I really appreciate your help. Be sure to check out my other thread for my workout routine too.

Take care m8,

Kev

You would need to be eating like 400grams of protein a day for a long time for issues to arrise. Even if you had 200grams a day, you would still be ok.

I looked at your other thread, things seem to be in order with your meal plan. Maybe the fat is a little too low though? 50 - 60 grams would be better... but it is all about manipulating your macros as you train and see results.

Also, make sure you are getting enough saturated fat in your diet. I take eat 1 - 2 tsp of coconut oil a day to get it in super easy

The macros with the 265 grams of carbs and the 41 grams of fat are the macros before i bumped everything up to reduce carbs. Just like how at the end of your macros vid u had high carbs and u lowered them down and bumped up everything else. The actual final macros are the one with 170 grams protein. @jmboiardi mentioned that I should lower my protein amount. So should i stick to 170 grams protein or lower it down. Remember that I'm looking for lean gains.

@Scott_Herman Thanks alot. So on the other thread are the macros with 170 grams protein ok?

Thanks alot guys!!

The macros with the 265 grams of carbs and the 41 grams of fat are the macros before i bumped everything up to reduce carbs. Just like how at the end of your macros vid u had high carbs and u lowered them down and bumped up everything else. The actual final macros are the one with 170 grams protein. @jmboiardi mentioned that I should lower my protein amount. So should i stick to 170 grams protein or lower it down. Remember that I'm looking for lean gains.

@Scott_Herman Thanks alot. So on the other thread are the macros with 170 grams protein ok?

Thanks alot guys!!

170g protein is fine man. If your fat is now at 80g, that's good too. 120g for carbs might be ok...wouldn't hurt to have a bit more though, IMO, to make sure you get the most growth possible at your age.

Jordan

Shall I increase carbs to 150 grams.

protein - 170g

fat - 80g

Carbs - 150g

Thank alot! Hope these macros are ok now.

I think those macros are good! Try them and see how they go - only you can tell if they are working.

Jordan

Thanks alot!!!!!!