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I'm 32 years old, male, weigh 225lbs and have 29% body fat. For workouts, I follow a lot of the advice from Mike Matthews where each day that I work out (3-5x) I lift compound lifts and focus on lifting heavy weight in the 4-6 rep range in set of 8-9 with 2-3 minutes of rest. I then do some accessory work. I also do HIIT training using the rowing machine 2-3x a week for 20 minutes. I have noticed strength gains since starting his program, but the numbers on the scale aren't budging. Over the past couple weeks, I've lost about a inch from my waist. I eat ~1500 calories a day using MyFitnessPal