confused and could use some help!

[thesub21]

iv been doing some hard dieting for a year now, eating 3300 calories a day, 440 calories of carbs, and 220 calories of protein per meal, but i was also doing a ton of cardio. im really stating to feel like my muscles are getting flat from all the cardio, so for my next show i want to switch up my nutrion plan. iv never done this before cause i had the trainer at my gym give me an RMR and met test, i ended up loosing to much weight so he bumped my calories up, the reasoing being is i was doing 5-6 days of real intense cardio. so now i want to cut my calories in half and stop doing so much aerobics, im just worn out, and my muscles are just flat. my lean body mass is 140 so i times that by 15 which equaled out to be 2100 cal is this the correct way to find out your accurate calorie count. I want to do the 40% protein, 50% carbs, and 10% fat. now i know that i need to be eating 840 calories of protein (210g) , 1050 calories of carbs(262g), and 230 calories of fat(58g) each day im just confused on how do i add the fat in, do i take it from the carbs, and protein i am eating plus the fat(oils, nuts etc...?) can someone please help me out. and if there are any more suggestions i could really use some help!!! thanks alot

 

[CaptainNapalm]

If you were consuming 3300 calories daily and still managed to lose weight then simply cutting out cardio certainly doesn't justify chopping down your daily calorie intake to a mere 2100 calories. If you're lifting weights and plan on developing muscle mass then that is not enough calories in my opinion. You really shouldn't be basing your diet on mere calculation but rather on your own body's reaction to calorie intake adjustments. With that said, I would start reducing my calorie intake by 300 cal/week and see how my body responds. As far as cardio making your muscles "flat", I don't think this is correct especially if you're lifting weights at the same time. I'd be interested to read what others have to say