2 meals a day
1/3 of carbs pre-workout, mostly green vegetables and fruit (50-75g)
2/3 of carbs post-workout, almost entirely complex carbohydrate with maybe 1 piece of fruit. (150-175g)
Best results 2 days a week with refeeds following my heaviest lifts or a very hard HIIT session. I'm leaning toward back-to-back days being most beneficial vs staggered refeeds. Ex. HIIT on Saturday, chest/back/shoulders Sunday, refeeds on each day with the rest of the week moderate fat/high protein/low carb.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.