I haven't used membed with v5.0, but in v4.6.5 you make a text file with
the options that you can still find in the legacy g_membed help
documentation: http://manual.gromacs.org/online/g_membed.html
e.g. a file with something like:
nxy = 1000
nz = 0
I believe the two approaches you list are identical; the prefactors of 2/3
and 1/3 in the equation specified assume a tetrahedral symmetry. This
relation is often just stated as fact (since it is relatively
straightforward to derive) but there is a nice write up of it by J.-P.
Douliez, A.