20 - 60 grams per day. Excellent post workout. Good Oils . More OIL not more fat. Specific Essential Fatty Acids are needed for most of the bodies hormonal functions.
Good oil is good.
3 - 6 grams per day. Omega 3 Fish Oils. 3 - 6 grams per day. Processed grain are mostly useless, non nutritious calories with minimal fiber. Use whole grains when you do enjoy the grain products.