Wow guys, thanks for all the great information. My goal is to tone up and I am also okay with losing about 10-12lbs of muscle in the process.

1st question is, by taking all these protein shakes throughout the day, is that to maintain muscles or is it to help tone up. If it is to maintain muscle, then I may need to lose calories in other areas. If it is to tone up, then I need to go into calorie deficit, which requires more cardio?

I've been doing this workout for the past 6 months. It was more of a long bulking season. I also run right after a workout. Is there any negative effects of doing so?

Once again, thanks for all the advice.