Deleted contacts from my phone & they auto deleted from other phone. How do I get them back?

Just updated my iPhone 4 and my GF's iPhone 4 to the new OS, we share the same Apple ID and subsequently linked both phones to the same iCloud account (I will be using separate clouds from this point forward). However, after the update all of her contacts where in my phone so I deleted all of them and due to the cloud they all deleted from her phone.
So, I have previously backed up (not just synched) her phone to iTunes but I was hoping for clarification on exactly to restore her phone from iTunes and recover all of her contacts. Can you please give me the “dummy” proof steps on how to restore her phone and get her contacts back? Please and thank you in advance.

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http://support.apple.com/kb/HT1414

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