listen guys, the old school training method is simple to put together but hard to do. First off diets…You can eat three times a day. There is nothing wrong with eating only three times a day..absolutely nothing. Eat those meals healthy and eat fruit throughout the day and drink plenty of water. Now for losing weight the natural way which will never, ever jepordize your body with supplements and pills that hurt you liver or heart, or even worse for men, your testis, just simply fast 1-2 days a week. simply dont eat for 24 hours and you lose bodyfat not muscle. When you fast you can drink water, and juices. The best way is to fast 6pm to 6pm the following day.

As for your training, train your whole body 3 times per week, or if its to much bring it down to two. using only one exercise per bodypart as in the following example.

Bench press 5 sets of 5
overhead press 5 sets of 5
dips 5 sets to max
back barbell rows 5 sets of 5
barbell curls 5 sets of 5
squats 5 sets of 5
deadlifts 5 sets of 5
calves 5 sets of 5
abs 5 sets of 25

if you want strength bring your reps to 3. if you want size bring em up to 7-8. but for an overall in strength in size keep in the 4-6 rep range.

you can workout on Monday, tuesday off, then wednsday again, the thursday off, then friday again, OR if its to much just do two days out of the week.

you can vary the sets if you want and add weight whenever possible.
there are many methods you can use email me to give you some more tips. I repeat this is for the real natural trainees who don’t even touch supplements, NOR STEROIDS,just food and some good natural protein.