Like previous bros have suggested, recommendation from me is carbon to be changed once a month. I try to go by the guideline for carbon change at 1g of carbon per 1L of water.
You can try to begin with 0.5-0.8g per litre of water and slowly move up if necessary but do not exceed the guideline unless your tank has some serious issues. Aggressive carbon shocks corals with abrupt water clarity. This leads to bleaching and death.
GFO I go by feeling. There are no credible test kit in the market that measures phosphate. So I do keep a log of how much GFO is used per time and this is measured against how fast my algae ie. Hair algae and glass algae grow. If I notice I am getting to clean my glass more, time for GFO change.
I still measure my po4 levels for fun but nothing can beat yours and my eyes (:
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