I had an injury, have to start over..advice?

[jrunia7]

I am currently 6'2" 255 28% fat. Prior to my back injury I was 6'1" 215 16% fat. My lifts prior to my injury were: Bench:205 lb, Incline:195lb, squat:375lb(bad ankle injury) bicep bb: 95.......they now are 185,165,280, and 75 respectively..i would like help with a meal plan and workout to get down to 220 and for my lifts to be 250,220,400,and130 respectively, as well as body fat % of 12-15...help would be appreci8ated..thank you

 

[LiveFromNY]

CAn't you do what you were doing before, just slower? I have been through various injuries and that's what i've done to get back.