Workout, Diet, Rest in that order. Eating a high protein diet with the right foods will help you gain weight no matter what. I know you think you can't gain weight but I gurantee you can, when I read the Body-for-Life book the creator had a person that had done the diet and workout to a t for 3 months and got cut up but put on no weight. The guy had such a fast metabolism that he actually had to eat a 6,000+ calorie diet of good foods to put on weight. You might be in that category and would explain why you wouldn't put weight on.
Also with Heaven Can Wait's routine I agree that 3-day splits are the best but definitely more attention to your shoulders than just doing military presses. Having strong shoulders will help your bench tremendously. Also I'm not a fighting expert but I've always been under the assumption that having a crazy strong core will really help you out in fighting/self defense. Lots of hard ab-work and regardless of what anyone tells you getting rock hard abs is hard work. Theres no quick fix to getting a 6-pack its simply busting out crunch after crunch or 1,000s of leg lifts. Look at any fitness guru and when they tell you there workout usually there ab workouts are tougher and harder than any gym regular ever does.
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