as far as 'muscle toning' goes lads... theres no such thing... just a clicky word that trainers in health gyms like to chuck around. muscle is muscle. Its all down to how much fat you carry.

If you want to grow muscles and define them you have to do it in two stages: 1 the 'bulking phase' eat more calories than you are using during the day, don't go nuts but eat a lot of 'clean food' complex carbs lean meat etc. the second phase is dieting to loose the excess fat you gained whilst gaining muscle... you can't gain muscle whilst burning fat/maintaining your body fat % unless you're very fat to begin with