Cardio/Weights - 3x a week.
From experience I know that it won't be like this every week, it'll be more like a 1/2 lb to a 1lb - but for me, this was important to me psychologically. I tried to do WW a year or so ago, and when I did a 1/4lb the first week - and nothing the second - it was so disappointing that I quit on it almost immediately. I had to see some movement in order for me to keep up the motivation. This is a good start.