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When I mean just enough, I mean balanced diet with calculated nutritional value. Most of it was consumed, the rest is either stored as fat or muscles.
A well balanced training will minimize the fat-storing process, and muscles will form naturally, their size and efficiency DEPENDING on what kind of training you do. (such as sprint runner has slender but well-toned legs, boxer and wrestler has well-built body despite limited weight etc).
And yes, Judo need muscles, but doesn't mean you have to be extremely muscular.
Side note - I don't recommend 'unnatural' protein source such as those high-protein milk, the muscle looks... uncanny, and work less efficient than naturally formed muscles form balanced consumption of meat, fish and vegetables.
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