TS1347 i have lost all my contacts on my iphone 3gs after i updated it with the ios 5.1.1. How do i get all my contacts back?

i lost all my contacts on my iphone 3gs when i updated it with ios 5.1.1  how do i get them all back on my phone?

Thanks for Replying  Chris....What i know is that each time i plug my iPhone to My MacBook Pro it starts to sync..but what kind of syncing...i realy don't know...i do have a back up from 2011 October...but thats too old...and i need my Contacts Data exactly from 19th or 20th of November 2013 were exactly i lost my Contact from....i need to know if there is any way of getting back my contacts from the iTunes surver or iCloud server....Or if there is anything els on my MacBook Pro that i can try...Pls help
M sure there is a way
Nasser

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