Hi G2ADY,
Some good advice above. There are lots of different 'techniques'/routines that can be utilised to achieve fitness goals.
I posted the below comment recently in my local town's FB group after an individual who was asking for advice (similar goals to yourself), received a plethora of conflicting info (juice plus, hours of cardio, slimming world etc, don't weigh yourself etc) - thought I'd share with you, as you're also trying to lose weight/tone up.
Although the individual in question was not a diabetic, the principles below still hold true.
It's impossible to "convert fat into muscle". Gaining muscle and losing fat are 2 distinct things - i.e; you should prioritise one of them - as you'll go around in circles otherwise.
You've stated your explicit goal as; "Losing a few stone, 'toning up' and improving fitness" - perfectly achievable together (not conflicting).
IF your goal is to have a leaner, meaner and sharper 'look' (reduced bodyfat) - rather than becoming a smaller version of yourself...(doll pic at bottom of post..) then see below;
Resistance training should be central to your regimen - treadmill work should be kept to a minimum.
My advice would be to;
1. REDUCE food intake (gradual - not sharp reduction); it's obvious that your current diet is not 'adequate' for weight loss (for your unique metabolism). You need to be in a calorie DEFICIT (like the UK annual budget, ok, bad joke..) If the scales haven't budged after 3 weeks of 5x a week training...then you're at a maintenance level (food/energy)...
PROGRESSION is the key word, if you aren't seeing a change either in the mirror (increased definition in face/body), or scales - then you have to change something. Small deviations in your weight (up/down), can be attributed to glycogen > water in muscles. BUT the scales should definitely be your primary measure for gageing progress.
Your diet looks fairly decent, however you should reduce some of those high density, energy packed carbs. Replace with;
*Healthy Fats: cashews, avocado, pistachios etc - very good satiety (fullness factor), and actually improves cholesterol by decreasing bad lipids LDL, and increasing HDL.
*Lean proteins: Chicken breast, lean cuts of lamb/Beef, Eggs etc. Again really good satiety factor, and helps to preserve muscle when in a calorie deficit.
*Veg: can't go wrong with veg (bit boring, but excellent for your health in terms of nutrients, AND very filling)
2.Ensure you are working out at a high enough intensity; my recommendation is to stick to larger muscle groups (Legs, back etc) with a higher rep range 8-12, with short (60 second) rest window - worth getting a Gymboss timer to stay on track during workout. The measure of intensity should be your muscle 'soreness' (lactate level) and how hard you are breathing - it should completely kick your butt.
The rationale behind advocating this rep range/intensity is primarily; the glycogen depletion effect; this will optimise your insulin sensitivity (massively) - Insulin, is probably the *most* important factor. Secondly, this rep range will offer sufficient stimulation to preserve mass. And the other very important element is (epoc - Excess post-exercise oxygen consumption) - basically your metabolism will remain heightened for a number of hours post exercise, which means you'll burn more calories at rest!!