I think just the opposite..........train 5-6 days a week if you are gonna` try to lose 30 pounds.
Gotta` keep burning lots of calories everyday!!
Abs 4 x a week is not necessary..........do them twice weekly and as far as reps go,just pyramid up in weight while decreasing reps each set,then come down and do a "burnout" type of set for the last one .
Example:
Bench Press:
12 reps,8 reps,5 reps,5 reps,8 reps,12-15 reps.