Back to Basics: Some Help Needed

[kithus]

First of all, thank you for your time viewing this thread, and, hopefully, for helping me.

After reading the Ultimate workout sticky, here is my status:
I am 22 years old. My height is 5 feet 9 inch, I weigh 220 lb, with 30% body fat (body fat % obtained from using NAVAL HEALTH RESEARCH CENTER's DEVELOPMENT OF THE DoD BODY COMPOSITION ESTIMATION EQUATIONS). I have been trying to train seriously for about 1 year. My main goal is to lose fat, with secondary goals of increase functional strength, and flexibility.

I had been using a three day split (front upper body, back upper body, leg). I did flat bench, military press for front upper body; deadlift, and row for back; squat for legs.

I did see gains. Initially, I could barely bench 135 lb, now my 1 rep max with bench is 205 lb. My other lifts had similar gains. My problem is that my weight went from 185 lb to 220 lb, and I suddenly discovered that I had 30% body fat. I also discovered that I am less flexible (though that's probably mainly due to the fact that I had been stretch less).

What I am looking for is some help tightening my routines. There is probably something basic that I am missing. I hope that by doing this. Someone could help me find out what it is that I am missing (hence the title). Also, a friend recently talked me into trying martial arts, which I found that I liked a lot. I would also like to have my workout help my martial art practice. I also need to improve my nutrition, but I am only looking for workout help here.

After some research, here is a program that I am proposing for myself. I would appreciate it very much if someone could give me some feed back.

Monday:
Warm up:
10 min walk/jog
light dynamic stretch of muscles and joints involved in the day's lifts.

Work:
3 set of deadlift (2 warm up set (15 rep, 12 rep), 1 work set (8 rep))
[Eventually this will be replaced by snatch. But, I only read about it, and I don't know the techniques well enough yet, so I am going to start with a similar movement that I know, and learn the correct movement of the other until I make a complete switch. It will probably progress from deadlift to clean, and then to snatch.]
3 set of row (2 warm up, 1 work set)

Cool down:
Stretch muscles involved, 5 min walk/jog

Wednesday:
Same warm up

Work:
3 set of lat pull down (2 warm up, 1 work set)
[I'll be working toward pull up and chin-up]
3 set of dumbbell bench (2 warm up, 1 work set)

Cool down

I want the total time for this to be no more than 40 min.

Thursday:
Warm up

Work:
3 set of squats (2 warm up, 1 work set (15 breathing reps))
3 set of lunges (2 warm up, 1 work set (15 breathing reps))
[Maybe I should do 1x20 of squats instead?]

Cool down

Friday:
Light jogging for 20 - 30 min.

I want each of these work out to be no more than 45 min each. I proposed light jogging for Friday and left Sat, and Sun completely alone so that my legs would be completely recovered, and ready for deadlifts.

Thanks again for reading, and thanks in advance for your help!

[BuffMedic]

I'm going to be blunt on this.

Stop Thinking!!!!

Here is the thing you put together this great workout program (Kind Of) but your issue is obviously you diet. You are not going to lose a pound without this 100% dialed in. This needs to be your focus. You need to be sure you are on a calorie deficit diet and very balanced with all the right foods.
When you have this in place doesn't matter what exercises your doing as long as your doing some and cardio you will burn fat. Get this squared away through the winter and see were your at then you can worry about putting on some mass and strenght.

I hope this helped and don't get discourged by it. You have a great base to be a big son of a bitch just have to get the fat off first for best results.
Good Luck