Accidentally deleted progress

If you still have the saves on USB then put it back into the console

otherwise it's gone! XBOX 360 is not saving in cloud system...

Sorry about that

Its rough i onow ive done it a few times

Unfortunately if you've overwritten that save with one from the cloud that means that old save is gone.

If you mean you overwritten the save with one while you were offline, to fix that you should go to My Games and Apps > Games > Push START (3 lines button) on your game > Manage game > delete the save file from this console only (DON'T select "from everywhere")
> connect to xbox live and launch your game and you should see "Syncing..." and you should have your save back.

For more info on cloud saves see this page:
https://support.xbox.com/games/game-setup/cloud-game-saves-faq

If you saved over a file and it sync to the cloud. You game progress is lost. You can try running the Xbox Offline and see if your able to load the game from the local file.

If that doesnt work delete the local saved file like Parity said and maybe the cloud didnt catch or sync the saved game progress.

I have not been online at all since I overwrote the local file. I will try as suggested. Thanks to you all.