How can i recover my contacts?

Hi everyone, first post!!
I have a macbook on the latest OS (purchased today) and an iphone 4 on IOS 6
I dont have iCloud so I backed up my contacts via itunes, it said sync contacts to computer, which I pressed.
Now all of my contacts have deleted! And I had about 100 so not going to lie, its a bit of a bugger! Any way of getting them back? i only wanted to connect them to my imessage so i could send things from it!
Any advice would be brilliant, thank you in advance!

You manually entered every contact one by one?
No contacts on your computer?
You are not syncing contacts with a supported address book app on your computer or over the air on your iPhone with a a free Apple iCloud account or with one of the other free email accounts that support doing the same?

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How can i recover my contacts?

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