First of all there is no reason you can't get your body fat
measured. Your body fat percentage can easily be measured with good
accuracy by yourself in 10 seconds with an Accu-Measure skinfold caliper.
This valuable knowledge will help you determine if your
program is actually helping you tone up (burn fat, maintain/build muscle)
You sound like you are in a steady routine. While
this is a good thing, many people fail to change their program over time.
Your body is very good at adapting to exercise routines, so
you may want to change your type of cardio workout every so often. You
could walk/run/hike up hill or stairs, ride bicycle or anything which gets your
heart rate up.
Your resistance training is basic and would benefit with
the addition to core exercises. You should read about the best Core Exercises and watch
For running 5-6 days per week and doing a bit of resistance
training (push-ups, crunches & sit-ups) your caloric intake (1200-1400
calories) sounds pretty low
for someone of your body weight.
While this may be okay for shedding some initial weight,
you should be aware that crash diets (diets which are not maintainable for a
long term) may cause you catabolize or use your own muscle mass for energy which
lowers your metabolism and makes it highly likely you regain the fat lost.
If you feel good and have a plentiful amount of energy at
this caloric intake you may want to stick with it but be aware that if your
energy levels drop you may need to intake more calories, which complex
carbohydrates (pastas and starches) are a good choice.
After your workouts, any food with fat (i.e. peanut butter
and/or high fat milk) is not a good choice. Anything you eat in the time
immediately after your workouts should be easily digested carbohydrates & some
You may want to consider a post-workout recovery supplement
such as Aftermax Post Workout Recovery to help you recover optimally
which will lead to better workouts each time you exercise.
Your peanut butter sandwich w/ milk is a perfect meal to
have prior to your your cardio workouts because it will provide long lasting
energy. Eat a meal within 90-180 minutes before your workout so you can
have enough energy for an intense workout.
Your current exercise program sounds like it will help you
achieve results and help you become more healthy. Make sure you change
things up eventually, especially if you start reaching a plateau.