toasty man you approach food like the typical dude who "wants to tone." if you are going to go for the "brad pitt in fight club" look which is what every guy looking for "tone" wants to look like, youre going to have to eat more and better foods. like theom said you have to actually build up an appreciable base of muscle before you should even think about recomping. you've been pretty open to advice thus far but as far as diet goes its really annoying hearing "but i eat homecooked meals" ad nauseum; if you want muscle and yes, tone, you are going to have to stop just eating whatever and justifying it with "well im making progress." sooner or later you're going to hit a wall and stop progressing and you wont have the dietary discipline and consistency to help you grind through. i wager you will quit lifting and magically find out you have some genetic reason as to why you cant build muscle. im not trying to be an asshole, im just relating my own personal experiences from when i was starting out. to be perfectly blunt you need to start dialing your diet in if you want this to be a long-term success. your training is good, spbr is probably the best dumb-proof-stop-thinking-and-lift program for beginners out there. dont get me wrong, being consistent with a diet is damn hard and it wont happen overnight, so try and get into some habits. here are a few guidelines... www.fitday.com. sign up and log it. this is a pain in the ass at first but will get easier. protein: eat 40% of your daily calorie total from protein. 1g/lb of bodyweight is also a good guide; however in my experience this leads to just eating your protein and then not quantifying anything else. you should be getting at least 150g of protein every day. not some days, every day. you said you don't tolerate dairy, so stick with eggs, tuna/tilapia or other fish, beef, chicken, lean pork, casein carbs: try and get 30% of your daily calorie total from complex, low-gi carbs. berries, apples, quinoa (awesome), brown rice, whole grain bread/pasta etc. fats: try and get 30% of your daily calorie total poly/mono unsaturated fats. cheese, nuts, olive oil, advocado, natural peanut butter (awesome).. whatever. these foods are just a suggestion. find stuff you like otherwise you will crash and burn. learn how to cook chicken, beef etc. and make it damn tasty otherwise you'll fall off. dont sacrifice quality of life; yeah you'll be eating different stuff but dont torture yourself or you will go nowhere. now, some people will disagree with this, but this is to find a starting point for your daily calorie total: http://www.bmi-calculator.net/bmr-calculator/. for example, a 5'11" male at 150lbs, it tells you your daily BMR is ~1700 cals. *1.6 for moderate activity = 2700. that means you will eat 2700 cals every day, 40% of which are protein, 30% carbs, 30% fat. no, 2700 is not the magic number you will stick to forever: this is a starting point. you need to track your diet, see what happens at 2700 cals. from there, you can see if you are eating too much or too little. this sounds like a lot of crap and effort but trust me, it gets easier. some people will chime in and say dont count calories, its all bullshit, blah blah, but to be perfectly honest you need to quantify your diet for some period of time before you can afford to wing it. im not saying stop eating "home-cooked meals" but for the love of all things good and holy please stop using that as your dietary justification. either way, its up to you. if you want it, do it, if you dont, dont. i cant emphasize how important it is to put the work in when it comes to this. you'll get out what you put in; inconsistent dieting = inconsistent results. simple. not trying to be an asshole, i sincerely want you to kick ass at this.