hi mate, i dont have a clue about CV was never my thing, but as for building muscle mass.. its pretty simple if you can stick to a good diet an a routine at the gym..
Fully change your diet, for building muscle mass you need a high protein diet, below was my diet for 6 weeks (and worked)
breakfast.. protein shake, weetabix with a little low fat milk
dinner.. protein shake.. microwave fish(the 1`s in the frozen bags) and some greens
middday(1 hour before gym) small protein shake, brown rice with a low fat sauce.. using brown rice before gym is a good idea as its know for its slow release of energy.. you dont really wana use normal rice.. or if your using pasta use brown also as the normal rice and pasta is a sugary carb which will turn in2 sugar and fat if all isnt burt off at the gym..
Most important meal of the day has to be consumed within 30mins of finishing at the gym and has to be hight in protein.. protein shake, chicken breast(george forman to drain the fat) or a lot of tuna, or an omlett ect..
last meal(supper).. again high in protein.. i used to have either chicken or fish with some greens..
The trick is to have small but regular meals, thats high in protein and very low in fat.. as said above with the white rice and pasta.. stay away from sugary carbs, dont drink pop drink water.
You might think that thats a few to many protein shakes, but it isnt.. your muscles need as much protein as possible to grow.. your muscles will grow with the right diet without even using the gym which sounds stupid but its true..
if you can stick to a good diet and crack on at the you will reach the targets you set, thats if your not living in noddly land lol be realistic
As for the gym, the only advise i can give you on that is, go 5 times a week for 1 to 2 hours, i did 10mins on the bike to warm up, work 1 muscle group a day, once you have done that dont work that muscle again for 3 days, its important you let your muscles repair(which is the process your muscles use to grow).. i could go on for hours and ive probly bored you half to sleep, but anyways if you need any help just giz a shout m8...hope this has helped you a bit..