Dude, that program is “designed like Starting Strength” about as much as I’m designed like Kourtney Kardashian.
The only thing you got right is to use full body workouts three days a week. Other than that, you’re using redundant exercises (multiple exercises that hit the same bodypart), which wastes time and energy; you’re under-emphasizing leg work, which means less complete development and lets you get away from hard work; and you’re giving direct attention to exercises that don’t matter for your current goal - calf raises and shrugs are unnecessary when you have so much fat to lose.
I’m not sure how you looked through the articles here on T Nation and didn’t find anything that fit the bill. There are tons. Of the programs you mentioned, Starting Strength absolutely not a good choice, because you need to lose fat. Fierce 5 also focuses on lower rep strength work, which isn’t the right approach when losing fat. And it has the hysterical addition of things like “pressdown/calf raise” supersets. Again, with your goal, that’s silly.
“Viking bare bones” looks like some dude trying to be smarter than Chad Waterbury, which he isn’t. All Pros looks like something a high school junior with no actual exercise background would design, because doing the same exercises for the same sets/reps every day needs to be approached more intelligently than they laid out.
You’re almost definitely not getting enough quality protein, especially without a protein powder. Vegetarian diets tend to be carb-dense, so I’d suggest doing a very basic carb cycling approach. On days you lift, have carbs. On days you don’t lift, have fewer carbs. This article explains a very simple way to set it up.
I walked into that one, posting before reading the whole thread. Bad Colucci [wrist slap], Bad. As I said, it looks like a watered-down version of (or let’s be generous and say “inspired by”) Chad Waterbury’s approach to total volume that he describes here.
I actually ran his “Get Lean” program using those principles earlier this year and had good results, so hopefully you do too. It’s been a few days, so how’s it going?