Muay Thai & Lifting Recovery

Hello all. I’ve been doing Muay Thai for about 2 months now. I train 2 hours per day, 5 days per week. Most times I go one hour in the morning and one in the evening. Sometimes I will do two classes in a row.

It took about a month to build up to my current endurance level. So at this point I’m able to recover, sometimes it feels like just barely though.

Now, I’m sitting at 180 lbs. I’m 5’9" and am probably around 13% body fat or so. (A guess, I don’t know for sure.)Now, my goal is to get lean. With the intense MT sessions it shouldn’t be a problem. However, there are days where I just feel wasted. So I’m really struggling to find the optimal amount to eat so I can both recover from my workouts and lose fat.

What ratios of macronutrients should I be eating? I know low carb diets work great for bodybuilding but I have a feeling if I were to cut a lot of carbs out I would feel terrible and not recover. How many calories should I be shooting for roughly?

Now, suppose I up my calorie intake. Would it be possible to add in maybe 2 brief lifting sessions in the week or would it be overtraining? This wouldn’t be for gaining mass, but just for keeping my core strong and holding on to the muscle I have while I thin out. (We do quite a fair amount of resistance excercises but I think I could still benefit from deadlifts, squats, chins, cleans, etc.)