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"What about the intermediate sprocket since it seems to turn very easily and is no doubt out of position"
Just make sure that the mark on the sprocket lines up with the mark on your belt. The mark on the backing plate, if you can find it, will confirm it.
"If the timing belt is indeed loose and it was skipping over the sprockets, should I replace it with a new one?"
Check the teeth of the belt. If they're destroyed then change.
"this job intimidated me, especially the part about changing the seals. If I go in again I will do the seals"
If the seals are showing signs of leaking then replace them. Oil on a timing belt weakens it and causes the teeth to shred off. Rather than picking at the seals, remove their carrier plate (two bolts also in oil pan front) it'll make them easier to replace and allow you to determine shaft condition. You'll need a replacement gasket though. Suggest you use a non-hardening gasket sealant as back-up.
"Is the best way to get the cam and intermediate sprockets off with the timing belt still on acting as a holder or is there a better way to hold them while unfastening the bolt? "
You may put too much stress on the belt by using it to hold the sprockets. Try putting a screwdriver through the holes in the sprocket and stop it against the block.
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1980 245 Canadian B21A with SU carb and M46 trans
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