livefit need help asap

i need a food prep guide for livefit I'm 29 years old 180 pounds and haven't hit the gym for over 2 years i dont know how much calories i should hit or food i should eat. im clueless with the pdf they gave me on what food i should eat and how much grams i should do. i need a food guide so i can begin this program any takers that can help me out

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