Low normal test

Evening all
Just posting to get some advice from people with more knowledge and experience than me.
I used some P.E.Ds about 3 years ago without doing proper research and I messed up my test levels and developed a little gyno. I also started to get a little extra belly fat. My test currently is at the low end of normal. I started getting into the swing of things in the gym again, taking it slow. First couple of weeks are always a bitch. Well I would like to know, will going to the gym and cutting out the the beer a two at night, will this have an effect on my test levels? Or any advice would be helpful

Yes, cutting out the alcohol will help, and favour less aromatization of T into Estrogen.

How old are you?
LH and FSH blood levels tested?

What is your current weight, age, height, and test dosing? What is your current calorie intake and training routine?

Age: 33
Weight: 80kg
Height:174cm
BF rough estimate: 18-20%
 

I am not dosing anything. Look my diet is not a diet or anything close. I eat my tree meals a day, i dont count calories and if i am in the mood for a treat i eat it. Training as stated just started again, taking it slow. PPL split. Train 5 days a week, warm up 10 minute, cardio 10-15 minute 3 times a week. 30 min - 50 min gym sessions for lifting. Do 1-2 sets compound lifts at start and supplement 3-4 single muscle focus sets.

Well then yes, starting to track you calories changing you body composition will result in favorable hormone changes.

If you want things to change in your favor, learn to start setting yourself with favorable conditions, so changing your lifestyle to controlling calories, the type of calories, macro nutrients will aid the process along..

Usually uncontrolled blood sugar levels and high blood glucose results in high inflammation and thus does effect free Testosterone levels, so controlling that wil shift things in your favor, and how you do this is making sure you have a high protein diet with controlled carbs and healthy fats. But you can only do this if you start monitoring these things.

Can you provide me with a sample diet which I can then change/tweak to fit my goals. For example carbs, fats etc needed. From my research I see that meals should be split into 4-5 meals daily with protein needed at each meal. Any additional advice would be appriciated.

Everyone's dietary requirements are different and I do this for a living in terms of coaching how ever I can give you the following guidelines :

I would have you eating 2200 calories a day,
200g of protein (2.5g per kg)
80g of far (1g per kg)
170g of carbs (balance of calories)

Get 7000 steps In a day in addition to your cardio and training and see how it goes in 2 weeks. No cheat meal essentially make the food you crave count in your 2200kcal.