I would suggest as close to zero carbohydrates as possible
So your foods would be
Meat, eggs, fish, cheese
then a little vegetables....just not too much
Then once a week, you have a high carbohydrate only meal, pasta rice etc to fill your glycogen stores back up

Read up on Vince Gironda

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Sounds like some kind of exhaustion infection, go to the doctor and get it checked out.

Hi

The pain in your forearms is from lifting loads that are putting to much strain on your forearm, i got this when i first started at the gym, i would suggest laying off the preacher curl for a while and going standing curls instead and also adding some forearm exercises into the mix too

cut out preacher curls today and did some chin ups.
Got less pain in my forearms but still a bit of a dull pain. I'm going to call the docs tomorrow.

Also, added an extra 5kg to my close grip pull downs. nice.

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id try get a more precise measurement on your bf% if i were you. Although it doesnt sounds like much the difference betwen 11-15% is like comparing playing football in the premier league to playing in division 3.