Nick500

OK theres a classic problem that you are facing here. You want to be 'toned', which essentially just means more muscly, with less fat.

I can tell you that the diet you are currently following is doing nothing in the way of muscle building. Granted you are fairly short/light so the total calories a day would be lower than say a 200lb bodybuilder... of course... But i think you need to be eating much higher protein, more food around gym time, and something before bed, like a big tub of no fat cottage cheese.