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is there anything I need to do other than plug the rca's in? Other than switching to that input on my television. ??

Ok newb here just switched from directtv to dish yesterday. I was messing with the aspect in my HD receiver menu and managed to kill the picture but I have sound. I can not even see the menus. I am sure there is a simple fix but I need help. I tried a reset that does not work. Any help someone...