Need Help With Routine/Diet

Hello,
I know that it is better to train your muscles twice per week. Now, is this still true if you have a very physical job? Also,I am normally tired and weak anymore (guess from my job). I am trying to cut fat and was wondering around how many calories i should be getting. I am gettinga round 3500cals. 220p,430c,100f. Around there. I weigh 215lbs, 6ft tall, 22 years old. Really would like some help here.


THanks,
Andrew