I just erased all my contacts on accident while trying to fix an ical syncing problem.  Please help!

Hello There,
I have NO idea what just happened.  I am trying to stay calm here.  Please help.
I have been trying to fix the fact that my iphone calendar isn't sending info to my ical on my MacBook Pro.  I followed some instructions I found in a forum and then unplugged my phone haphazardly by not ejecting it from iTunes... I just pulled it off the cord and all my contacts erased in a blink of an eye.  Here's the instructions I followed.  Please tell me how I can get them back!  Can I call AT&T? BTW... the instructions didn't fix the ical problem either.
(These are the instructions I tried from http://iphonewriter.blogspot.com/2008/05/how-to-fixing-ical-iphone-sync-issues.h tml) I added my own sidenote in Bold.
Here's the down and dirty fix:
Open iCal and backup or export your entries. Make a note of the fie name and location, you're going to need them in a minute. Once your backup/export is completed, close the iCal application.
Open Finder and remove everything inside the "Username/Library/Calendars" folder. For instance, if your username is "Joe", then move everything inside the "Joe/Library/Calendars" folder.
Open the iSync application. It's located in the "/Applications/" folder. Once iSync is opened, go into the iSync Preferences (iSync -> Preferences) and push/click the "Reset Sync History" button. Then, close the iSync application.
Re-Open the iCal application and Import (File -> Import) a new calendar. When prompted, use your notes from Step #1 to select the file your created earlier. Once completed, close the iCal application (you should have all of your calendar entries back.) 
***When I re-opened ical nothing was gone but I followed the following steps anyways.***
     5.  Open the iTunes application and connect your Apple iPhone to the computer.
     6.  Within the Advanced section of the Info tab for the Apple iPhone, check the box the overwrites/replaces the Calendar data on the Apple iPhone.
     7.  Click the Apple/Sync button. New, modified and deleted entries should now be syncing correctly.
That's it! You should be all set and iTunes, iCal and our Apple iPhone should all be playing nicely as friends again. We've used the exact method to repair our own Apple iPhone at least once... maybe even twice.
MacBook Pro  OSX.6.8 and iPhone 3GS
Message was edited by: Shelby Leigh

Hi,
Can't you restore your iPhone via iTunes and use the "restore from last backup". I know when I has my phone replaced this copied all my contacts (from my last sync)back to my phone.
Hope that helps

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