how can i tone up my legs and gain muscle?

Question
Hello,

And thank you ahead of time for taking the time to read this!

I am a 21 year old female, 5'2", and I weigh 106 lbs.

I, like many other females, carry my extra fat in my thighs.. The only 2 places it bothers me is the sides of my thighs and the upper back of my thigh. I am trying to tone up, and not lose any weight..

I am a very cautious, and very healthy eater. I cut out pop and fastfood 3 years ago.. I never cook with butter.. And I don't add salt to anything. I drink about 6-8 glasses of water a day..
I also work out 3-5 days a week, and do strength training/weights 2-3 of those days.

Here's my meal plan for today for example
Breakfast- One cup of special K low-carb lifestyle with added protein cereal and 1/2 cup skim milk (I usually have egg whites with ham in the morning, but I wanted something new)
Lunch- 4 oz baked boneless skinless chicken breast, a large salad with babana peppers, cucumbers, tomatoes, and 2 tbs of balsalmic vinagerette dressing, and an apple
Snack#1- 1/2 cup low fat cottage cheese and some dry apricots
Dinner- 5 oz grilled chicken breast with seasoning, 4 asparagus spears, a salad made up of only tomatoes and cucumers with a little balsalmic dressing, and an apple
Snack #2- A piece of low fat string cheese and 1 oz of a whole wheat pretzel.

I burned about 170 calories today during cardio exercise, and then I did 15 minutes of strength training (I was tired today)
and my calorie intake will be at roughly 1300-1350 calories...

Is there anything you reccomend I could do differently? or something that I could add? Thank you!

Answer
Hi Sally,
As you already have a very focused diet and decent exercise regime we need to look into the detail.

Changing when you eat can have an effect. By using the fuel-refuel-repair method you may see a change.
Fuel- get some slow release medium sugar carbs into you 1/2-1 hour before exercise
Refuel- immediately after finishing exercise, take in a liquid carb nutrition drink such as I detail below.

Repair- about an hour later eat a high protein meal with slow release carbs.

The best type of protein is a mix of soy and whey
The best carbs will always come from fresh veg.

As for your exercise I would increase the weights and decrease the cardio.

Hope this helps
Nevil

The best nutrition shakes are at www.thinkslimntrim.org/shoponline

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