I'm new to the club, and just getting started on the shred program. Can anyone dumb down how to calculate the food for me? For example, I'm 177lbs lean weight. This puts my needs for protein at 212g? What I don't get is how to break down the protein, carbs and fats for each meal. Are we going by the nutrition labels info? Is a "half cup of rice" cooked or uncooked? I'm realizing why people dislike changing items in their meals also, it takes time to re-calculate everything.