Proper Warm-Up and Cardio

I need advice on a proper warm up for days i lift and a proper cardio regime while attempting to gain size and strength.

I have currently been running one mile everyday in under 6 minutes before i lift and i think it is making me weaker and stalling my progress.

I recently lost about 10 lbs of fat that i gained while undergoing a see food diet in attempt to gain mass.

I then started eating clean and the fat came right off. So, i guess you can say i don’t gain fat very easily. Only when im eating 6000-7000 calories a day of hotwings and pizza and crap, which is what i did to gain the 10 pounds of fat.

Ill attach a picture to show you where I am at now and any advice would be appreciated.

Please help me since i want to get big and become strong!