Deleted contacts on Iphone and time capsule backup retrieval

I am having issues with my iphone contacts erasing phone numbers from the entries.
Many of the entries have a facebook "script" added to the contact info.....its as if Facebook synced with my phone and deleted all the phone numbers from the contacts?  Could this be possible.
I have TimeCapsule and dont know how to do two things..
1. sync my iphone with my address book on my macbook pro.....
I thought this happened auto with mobile me....but entries in my Address book are not the same as on my iphone....
2. go into time capsule and get backed up contacts from 2 months ago before this started to happen and put them back in Addressbook......Assuming that I can then sync the address book on macbook to the iphone and restore everything or at least 98% of everything....
this is really frustrating and I called mac and the guy i Spoke with could not even tell me how to retrieve anything from the time capsule....

You can't selectively choose which data included with your iPhone's backup is restored on your iPhone from the backup. It is all or none.
Although contacts are included with your iPhone's backup, contacts are designed to be synced with a supported application on your computer. With Windows this can be with Outlook 2003 or 2007 along with syncing calendar events, or with Windows Contacts for syncing contacts only.
iTunes includes a general preference option to not automatically sync when any iPod or iPhone is connected. iTunes > Preferences under the Devices tab.

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