Pageant

So I am competing in a pageant and need help with what my macros and exercise routine should be in order to tone up by January. I tried reverse dieting, and am up to 1900, I started at 1300-1400, now at 155-156 (up 4 lbs, water weight?) and needing to mostly tone my stomach. Do I stop this reverse dieting process? What are good macros and a good routine. Advice?

154ish, 18, female, 5'5"