Part of the problem of your "training" is that your trying to do things at once. To lose weight you have to eat less and healthier. To gain mass you have to eat more and healthier. Try to get your BF% down and then work on building muscle. Also, building muscle won't show under fat, because the fats on top. The first step though is getting a good diet going. Also, allow yourself to crack like once a month. Otherwise it's very hard to follow the diet for a while.
If you're 6" and 145 you should focus less on gettnig a 6 pack and more on blowing out the rest of your body until you're up to at least 160-165. Getting abs is easy, all it takes is diet.
9 times out of 10 chicks will dig guys with broad shoulders over a guy with a six pack. If you want to look good for ladies build more muscle.
Your goal should be decreasing body fat percentage.
Increase your cardio while pushing heavy weight/low repetition weight training.
Also nail down your diet and cut out processed foods and sodas.
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Abs start in the kitchen. The most important thing (and absolute hardest I find) is diet. If you're aiming for abs, you want a clean diet.
if your trying to gain id say limit cardio to 2 days a week. while strength straining 3 maybe 4 days a week. 145 for 6' ? shouldn't have any fat
Not true. You gain muscle mass and lose fat, you will still gain weight muscle weights more. You can still do cardio.
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