You should let us know what your diet is like on a normal basis. If you are working as hard as you think you are then your diet needs some work. When you do workout and do cardio, do you give it all you got? You don't need hours in the gym, you just need focused intensity. For lifting, focus on strong core lift, bench, squat, deads. You are tall, so get a trainer to show you how to do them properly to get the most benefit. Just doing any lifts half way or half hearted won't get you what you want. Focus a day for Chest, benching, pec dec, dips. You could do bi's on same day, focus on barbell curl, hammer curl, maybe preacher curl. Focus on working the specific muscles until they burn. If you do chest and the next day you feel your shoulders hurt more than your chest, you need to have someone help you with your form. The targeted muscle you are working should be the most sore the next day.
Do a leg day, focusing on squats, stiff leg deadlifts, and lunges. Tall guys can do squats effectively, just takes practice.
Do a back day, deadlifts, pullups, seated cable rows. Then do tris, cable push downs, bench dips, skull crushers.
I would split it like this
For lifting, warmup muscle before each muscle group with light weight 15-20 reps. Then increase a bit and do 12-15 reps. then 3 working sets first for 12 reps, increase weight and do 10 reps, then increase slightly again for 8 reps. Make sure the last rep for the set is the hardest one. Rest 60-90 seconds between sets to keep heart rate up.
Once you learn the proper forms, you have to go all out on your effort. No matter what your weights are you are using for a given set, They have to be a challenge for you. Don't worry about anyone else and what they are lifting. You have to challenge yourself and push yourself with what you can do.
Bring a notepad to the gym. You can wirte out your workout plan ahead of time for that day and as you workout, write down what weights you are using for each set. Then next week your goal is to start with maybe 5-10 lbs more. Your goal is to increase weight each week and the log will help you keep track.
Mon-back tris cardio
Tues- abs cardio
wed-cardio or rest day
thurs-Chest-bis-cardio
fri-abs cardio
sat legs
sun-rest
Kind of basic workout plan, but will help you focus on core lifts, will target more specific muscles, and give you something to stick to and be able to progress from there. Get your diet in order, no junk except one Meal a week, not one cheat Day. You should be able to get in good shape, lose some fat and at the end of summer or fall, be around the same weight but look better. You can also take pics of yourself once a month or 2 to show yourself how much progress you have made.
