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Morning routine:
Wake up. Make shake with fruits of choice, 1 scoop whey protein, milk.
Wait 60-90 mins (so you don't barf)
Workout.
Now, you are asking about how to just tone and not bulk. That's easy. Do a 4x10 routine. Lift 4 sets of 10 reps so you feel the burn and the reps are difficult, but not INSANE weight. You want to get through your first set of reps by lifting a weight you think you would be comfortable with as a warmup. If you can do 30 reps at that weight, finish it off BEFORE fail (never go to fail on a toning routine)
Then up the weight until you can do 10-11 reps max, rinse and repeat for all exercises.
For treadmil/cardio of any kind it is a supplement to the weights but critical. Remember 3500cals = 1lb of fat. So if you are doing a 5-6 days routine burning 700 cals a day you're going to lose around 5lbs a month NOT counting if you start dieting - so be careful you don't send your body into shock and have it start storing stuff of you.
Supplements: Consider Whey Protein, Fiber, and BCAA (pre and post shake)
Good luck
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