i saw some of the posts in the forum. Its really confusing, whether to have only egg whites or whole eggs.

Pls. clarify me, what to take. and how many eggs/egg whites are 1 block protein.

2 egg whites = 1 block protein

If you eat the whole egg, you would only eat one egg for a block of protein, but there is arachidonic acid in the yolks of eggs, which will work against you in terms of silent inflammation. So, if you eat eggs frequently, it may be best to eat just the white.