That's not really that great advice - overdosing on protein long term will mess up your body in number of ways. Yes beginners always fixate themselves on this s

That's not really that great advice - overdosing on protein long term will mess up your body in number of ways. Yes beginners always fixate themselves on this specific aspect (or very similar formula) but it ain't good path to sustainable wellness and health. Let's put aside the super tiny category of professional bodybuilders where its valid approach, which ain't long term healthy place to be in for number of reasons. For most folks doing heavy lifting, normal healthy diet is more than enough, if you get 60-100g of complete proteins in your body, mostly from real food and not just protein powder. You will grow muscles hard depending on the load, genes, active rest and billion other factors. At certain point (quite far from beginning) you should stop increasing weights, because you are removing health benefits more than adding by working out by entering joints / connective tissue injury territory. The best is some place in between, just like with everything else in life. Do some heavy lifting if health allows it - ideally compound free weights (initially with trainer supervision to avoid mistakes that mess up your joints over time), do some cardio, HIIT, get into real sports out there and physical activities that become your passion and you stop caring about chasing meaningless weightlifting numbers. The best side effect of all this is you start thinking much more what you eat, how much and how often. That is the key to good health, good weight and overall setup that can last you well into retirement.