Beginner cycle

Im 35 yrs 5'10"and just cut from 185 down to 169 wanting to know a sound beginner cycle havent done one since 1994 and not sure where to start
Thanks all

Ive started with meal 1 couple eggs, fruit salad, oatmeal meal 2 fish couple peanut butter sands.and some chicken meal 3 fruit salad, steak or pork, rice, veggies meal 4 more chicken pork or steak, potatoes, pasta, veggies meal 5 usually fruit,ham or roast beef sands. I'm starting to do a muscle group each day I work out, bout 4 days a week I haven't worked out hard cuz of a shoulder injury a yr ago and not sure on bf % havent checked but I still need a little ab work