Nutrition Help

[Muscletruck1]

I quickly learned proper nutrition & working out quickly leads to a great body.
I eat healthy, but I still need help. I don't know the difference between macros, carbs, calories, fats, healthy fats, trans fats etc.
What are you supposed to take and when?
How important are portions? Do I really need a scale?
Pre workouts, post workouts.
I've just been eating egg whites, oatmeal, protein pancakes, fruits & vegetables, lean meats, brown rice & beans. I only drink natural juice & water.
I weigh 169Ib, measure 5'5 size 32. I'm looking to get lean (ripped) not massive.
I like to cook all my meals for the week on Sunday.
I always work out late at night before going to bed.
I'm using body beast, but they have very few recipes, & it's all confusing of what to eat & when.
Can someone help in guiding me in the right direction? If I can have a week, month list of what to eat everyday I'll follow it. Otherwise I'm lost.

[PBateman2]

Read link below. Come back and post your TDEE, targeted calories, protein, CHO, and fat intake.

http://forum.bodybuilding.com/showth...hp?t=156380183

[FrankThaTank24]

Read link below. Come back and post your TDEE, targeted calories, protein, CHO, and fat intake.

http://forum.bodybuilding.com/showth...hp?t=156380183

Nice to see you posting again on here pbateman. One of my favorite posters on this site. Your advice has helped me so much.