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Protein is the most important thing to eat if you want to define your body and get more muscles. If you are into gaining muscles you should eat 2 grams of protein per day per kilogram of body weight.

Example:

140 grams of protein for a 70 kg (150 pound) man or 120 grams of protein for a 60 kg (130 pound) woman.

Food with lots of protein is:

• Meat
• Fish
• Egg
• Chicken
• Milk
• Curd

Remeber- To get a fit and nice body, increase your partake of protein and decrease the carbs!