It is a slow and long journey to burn fat and gain lean muscle...if you are 6-0 and 190, you are probably decently lean....you can try cutting and then bulking, or bulking, cutting, and maintain...to increase muscle mass, you should look at getting 1.3-1.5 g of protein per day..sounds like you are getting 100g from shakes and about 50-75g from whole food sources...try supplementing a casein shake before bed...how many carbs do you take in? I went to a 4 week cut with carb cycling and no carbs after lunch (i lift in the am) and lost body fat without any cardio...carb cycling is not hard and it involves rotating carbs, like monday-200g, tues-150, wed-100, thurs-50, fri-100, sat-150...etc...my carbs come from my pre-post wo nutrition and also from oats, brown rice, sweet potato, etc...I dont count fibrous vegetables in that count though and stick to green ones...
I use the following supplements: CLA, caffeine, green tea extract, jack3d (pre WO), xtend, glutamine, champion nutrition no2, champion nutrition whey, champion casein, carnitine, and recently glucevol waxy maize (post) and gatorade.
as far as workouts are concerned, go to a faster optempo and try some HIIT...if you are cycling do 1 min hard as you can, 2-3 mins easy...do this for 20 mins...hope this helps