By this week you should have a grasp on what your macronutrients look like. Hopefully you have been consistent up to this point. As with anything new there is a learning curve. These are the adjustments I recommend making.
This weeks changes are...
.8 g per pound of bodyweight
.65 g per pound of bodyweight
.20 g per pound of bodyweight
Everyone should be doing a minimum of 3 days a week of cardio and a minimum of 20 minutes of cardio.
If you are doing 20-30 minutes, add an additional 5 minutes.
If you are doing 30-40 minutes, also add an additional 5 minutes.
Strength train for at least 3 days a week. If you are coming into the gym for only 2 days and not able to make it an additional day then try and do some of the tutorial videos here on the website.
35 minutes for 6 days a week
-20 g of carbs
+5 minutes of cardio per session
Strength training remains the same
Changes from week 3
280 g of protein
315 g of carbs
55 g of fat
This is my weight for the last 2 weeks and you'll notice my highs are still getting lower and my lows are getting lower with a downward trend line.