[LOG&QUESTIONS] Trying to get fit!

[Sirah]

So, I have finally really decided to get fit, and since May 10th (245lb), I have cut down to 231 lb through (mainly) watching what I eat. I've exercised and lifted in the past off and on, but have recently received a lifting routine from a friend of mine and was wondering if anyone had any other advice to retain muscle, but more importantly lose weight.

My goal is to be 215 by August 31st, if not lower.

Here is the routine I have been following:

Day 1:Chest and Triceps
(1) Seated Dumbbell Press 4S/8R
(2) Incline Dumbbell Press 4S/8R
(3) Decline Bench Press 4S/10R
(4) Skullcrushers 5S/8-10R
(5) Tricep Rope Extension 3S

Day 2: Back and Biceps
(1) Deadlift 5S/4-6R
(2) Lateral Pulldowns 5S/6-10R
(3) Any back Exercise
(4) Dumbbell Curls 3S/8-10R (Per Arm)
(5) EZ Bar Curls 3S/8-12R
(6) Preacher Curls 3S/8-12R

Day 3: Legs
(1) Squat 5S/8-10R
(2) Leg Press 4S/8-10R
(3) Leg Extensions 4S/8-10R
(4) Romanian Deadlifts 3S/10R
(5) Calf Raises 6S/8-10R

Day 4: Shoulders and Traps
(1) Seated Dumbbell Shoulder Press 5S/5R
(2) Lateral Raises 4S/8R
(3) Reverse Flies 4S/8R
(4) Shoulder Shrugs 6S/6-10R

Rest when needed, no more than two days in a week.

I begin each workout with a 10-15 minute jog.

I am looking for any advice that anyone can give me to help reach my goal, lately I've been struggling with late night cravings, which has stagnated my weight loss at 231 for about 10 days now. I have not started counting calories, but I may start.

Thanks for the help guys!

[urukhai29]

90% of the battle is the diet

get yourself a digital food scale and weight all your foods, keep an online log of your calories and macros so you know exactly what you are eating day in and day out

need to have your calorie budget and macros in lockdown and adjust calories accordingly over the weeks

[Sirah]

Is a 230g Protein, 170g Carb, 45g Fat a good Macro set-up for me? That's roughly 2005 calories.