If the weight that you have lossed is on account of taking a huge calorie cut then there's part of the reason why you've been getting tired and feeling sick. You can't jump right into into a program over night, you have to gradually settle into it so your body can adapt.

I think that achieving right balance is spacing your exercise so your metabolism will maintain a higher level. Do a routine in the morning to bring it up, another in the early afternoon and one in the late afternoon. You can also space out different exercises throughout the day which helps keep you active, and gives you muscles more time to recover.

On another note, instead of eating 3 small meals and a few snacks, it's better to eat 5-6 meals if you can manage. It helps if you plan your meals in advance so that you can have an extra sack with you whereever you go. You'll be hungry less, your body won't hord your body fat, and you'll be able to maintain your higher energy levels.

Also regarding carbs and protein, don't cut to much of either. I can understand that you don't want to gain weight, but if you sacrifice to much of carbs or protein your body will start eating itself. A lot of people believe that eating more protein will just end up in big muscles and unneccessary weight gain. Although you don't want to take in excessive amounts of protein, you should get enough protein. The amino acids will help recovery, and not just building muscle. The big thing with gaining muscle it's more toward what kind of exercise you're doing that trigger growth, more so than what you put down your food pipe.

Now Hopkins should be if not already an inspiration. Does he starve himself? Does he count his exact calorie intake? No, he controls how much he eats, and he eats what his body needs. I don't believe that he takes protein shakes, not even when he was moving up in weight to take on Tarver. He takes his proteins from lean meats, he also eats lots of fish. He also gets a lot of carbs from raw fruits.