I had iphone 3GS. How can I update iOS to 4.5.1 and NOT 6.0.1 (which made it stop working)?

I'm not very tech savy im afraid.
I'm not sure what OS i was using previously, but i made the mistake of letting itunes update to 6.0.1, the phone then restarted and got stuck in reactivate mode. I paid someone to sort it....ended up losing everything, contacts, apps and photos
I didn't realise that the phone is now on iOS 4.1 and I can't seem to get any apps for it (line, skype etc).
So, how can I update to a usable iOS like 4.5?
thanks

You can't.
(72193)

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