Beagle Bone Black rev "C" eMMC flash Format


I am new to embedded linux . I am having a beaglebone black rev - c board . I have deleted all the content from eMMC flash present onboard. Uboot is also deleted .
Now I am unable to boot the board.
Please provide the guidance to up the board with linux kernel 3.4.x.x from scratch.

Jai Shiv