Ive accidentally deleted everything off my phone and it updated straight after so my recent back up has nothing on, is there a way I can get my back up back from yesterday?

No.

Backups are overwritten each time you do them. The only backups that are saved and not overwritten are those associated with a restore. Check iTunes and see what backups you have. Understand that any backup you have that is from some time in the past will also cause you to lose everything from that date to today, as well as anything new you have put on your phone.