Our expert says:
Most of your question relates to diet, and I hate to pass the buck but it's a question you need to ask of a dietician, not me. I'd be speaking out of turn to give advice on so specific a question.
As for the exercise, I think that's going OK. I agree that four times a week should be the goal and so if you can find a fourth day and do the training you're planning to, then you'll be on track. Give that you're not overweight, I agree that your aspiration is not necessarily to lose weight, but to tone, and so I agree with the breakdown of your training as well. The only advice I would add is that the intensity of the training is really important - a lot of people train too "easy", which is not to say that you shoudl go out and smash yourself in training, but it certainly can be relatively high intensity, especially in a couple of months when you are fit and stronger. So be aware of that aspect.
So now it's really a question of doing and making sure that you get the diet right. For that, a dietician is really the best bet.
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