need help.

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http://forum.xda-developers.com – I have no idea what i did, but my Nexus 7 formatted every file on there, there's not even a rom it can boot into....I can boot into recovery, but I have no idea how I can bring a file and load a rom on Nexus 7 because I can only get to three things..bootloader, recovery and google (unlocked) that's stuck there because of no rom. (HowTos)