Experience workout people give me advice on my workout.?

i am 5,8. 180 pounds. i used to work out but than i stopped. i have the shape of my body but not complete. now my muscles have been replaced with some fat. like my abs, love handle. i want to start work again and get in shape. i want to stay 180 pounds but replace the fat with muscle. my question is how much protein, carbs, fat should i take a day. also should i do heavy workout with low reps or light weights with high reps.Experience workout people give me advice on my workout.?
Diet isn't everything when it comes to weight training. However for your height and weight (assuming your about 20 years old) you need about 2700 calories per day to maintain your body weight. To lose the weight you can simply cut 500 calories per day (2200 or less).


To gain the weight back as muscle just workout for 20-30 minutes 5 times per week. Try to keep your heart rate between 100-140 beats per minute. Usually to gain the max amount of muscle mass low rep-high weight is best. For muscle tone high reps with low weight.