Re:My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS...
I think your fat is a bit high, and you need to keep calories above 2000.
My suggestion, lose fat and shoot for under 35g, then go for 350g protein per day - dropping carbs to hit your bmr calories of 2200.
Then up your expenditure via brutal weights workouts which are designed to build muscle and cardio - the type depends on your preference but not a bike - stepper, stairmill, cross trainer, treadmill, rowing machine are good choices :)