Our expert says:
The advice is only a pleasure!
Your training regime sounds fine to me; however I will certainly increase the weight of the weight – depending on the type of exercise you can easily increase your weight to around 6 kg and certainly up to 10 kg without looking like Mrs Muscle. Building more muscle will also render you more metabolic active which will help you burn more calories and fat at a higher rate which will ultimately tone you more and drop your body fat – you might slightly increase in weight due to the extra muscle, but the aim is to look toned and have less body fat.
Re the post workout meal I think the protein shake will be great, but add some carbs – it is vital for recover, thus make it with some milk or eat an apple with the shake made with water. Your slice of bread with peanut butter is also fine!
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