I am in the same situation, although two months back when I got the game, I went into HUT mode and it prompted me to download the online rosters. Try starting up HUT and seeing if that does any good for you. I just wish we could transfer with USB key (my next search on this forum) because then I'll head to my buddy's house tonight and download the rosters with his gold membership and put them on my USB key.
EDIT: I guess the new rosters are brutal, so I'm just going to forgot the hassle and just make the updated trades myself. Extremely disappointing.