Incomplete proteins lack one or more of the essential amino acids. The best source of complete proteins are eggs, milk, meat, poultry and fish. The supplement industry advocates high protein consumption for muscle building. However, any excess protein consumed in the diet or through supplementation is broken down for energy or stored as body fat. It is important to remember that exercise is the key for stimulating growth of new muscle tissue.
Protein only supplies the materials.
This is an example of a 2000 kilocalorie diet. The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University.