First, you have too much fat, which is the main reason why muscles can't dominate. Therefore, you should focus on losing weight first. Increase the amount of training, two hours a day, for a month. Do more aerobic training, long-distance running or cycling, and your time is 5:30 pm. This is the best time for physical exercise. In addition, the diet must be controlled, eat less greasy food and meat, and eat more fruits and vegetables with more fiber and vitamins.
Second, I believe it should be no problem for you to keep your weight down to around 150 for one month. At this point, you can gradually strengthen muscle training. Chest muscles, abdominal muscles, leg muscles, because you have a good foundation (with fat bedding), you can practice large pieces. Gradually increase strength training, step by step. Multiple groups and fewer times. There are many details, you can consult more, or you can leave a message to communicate with me.
Thirdly, if you stick to the above steps for two months, I think your weight should be close to 145, and your height will increase to about 177. Because you are still young.
To sum up, at your age, you should gradually add fitness to your life, push your body to a new state, and don't rush for success. Haste makes waste, and we must persevere. To prevent rebound, including decay with age. I believe you will gradually understand this truth. I exercise, I am healthy and I am happy. Hang in there.
Thank you for your support, and you can leave a message and communicate with me at any time, because we have a similar past, hehe! Come on!