How to set up a good exercise routine?

I am 29 year old male. My weight is 187 pounds and 36 inch body waist. I started my exercise routine 17 days ago and I have been able to loose 3 pounds. My current body fat percentage is 21% and my goal is both to loose fat and decrease this percentage to 9-11% and build moderate good quality muscle and abs. Take the example of Tom welling. Not like professional body builders

First I started my workout by walking/jogging for 45 minutes each day and working out on dumbells and machines for 45 minutes. I felt after a point that I was overexerting myself. But now I have started to walk/jogg for 20 to 30 minutes each day and working more on strength training after researching on the internet. I am exercising for 6 days a week and giving a day for rest.

I want to know how to schedule my workout? How should I schedule my upper and lower body workouts within a week? Should I include cardio training everyday or only on select days in a week.

I have also greatly decreased the amount of calories I intake during the day. I drink lot of water, milk. I eat foods less in chalestrol and try to eat more vegetables and fruits. How much should my diet be lose fat and gain moderate and good quality muscle?

Realistically if I follow a good exercise routine how much time it might take for me to lose fat and gain quality muscle

Thanks in Advance.

post a sample diet day, and your exercise routine, and we can go from there!

I am taking three to 4 meals a day

Morning

1 egg boiled
1 sharp cheddar cheese slice
2 slices whole wheat bread
1 glass milk

Afternoon:
2-3 slices whole wheat bread
8 to 12 chicken nuggets breaded baked in little or no oil
I glass milk or 1 glass orange juice

Evening: 2 bananas, 1 glass milk

Meal:
1 progresso or Cambells vegetable or Manestroni soup
Small chicken (baked)or 2 to 3 meatballs in little bit of oil or spagetti (regular) or salmon (1 medium piece once a week), or 2 pizza pieces (on Sunday)
2 slices wholewheat bread

before sleep: 1 glass milk

In addition I drink 9-10 glasses of water each day.


Exercise day:
Cardio: Treadmill (No resistance) 30 min (6 minutes brisk walking, 3.5miles/hour)&( jogging, 23 minutes at 4.7 to 5 miles/hr)
or
Exercise bike (resistance at moderate) 30 minutes at 10 to 12 miles/hr)


Weight training: (maximum 1 minute rest between exercises) Total Time 40 to 45 minutes

Incline bench press (15-20 pound weight) 3 sets (12 reps/set)
Bench press (15 to 20 pounds weight) 3 sets (12 reps/set)
Incline chest fly (15 pounds) 3 sets (10 to 12 reps/set)
Peck Deck Fly (50 to 70 pounds) 3 sets (8 to 10 reps/set)
Lateral raise (15 pounds) 2 sets (8 to 10 reps/set)
Bicep Curl (20 pounds dumbells) 4 sets (12 reps/set)
Preacher machine Bicep curl (60 pounds) 2 sets (12 reps/set)
Shoulder Press (15 pounds) 3 sets (12 resp/set)
Leg Lunges (15 pounds weights) 2 sets for each leg (8-10 reps/set)
Calf raise (20 pound weights) 3 sets (12 reps per set)
Ab crutches 5 sets (12 reps/set)
Push ups 1 set (8 reps/set)
Wide grip pullovers, 2 sets (12 reps/set)
Wide grip reverse pullovers, 2 sets (12 reps/set)

In addition I work in replenishment department in a store where I have to lift a lot of heavy things each day.

cut the workout in half, it's far too much