Default accidentlly wiped my internal sd

So i wiped my internal sd card when i was trying to get rid of multirom and switch to the rom i wanted. we the phone is wiped i still have my TWRP recovery but i cannot get the phone to connect to my mac at all and i tryed using my buddies win7 which we rooted and unlocked his nexus 4 on with adb. im lost on how to get a new rom on there to install any help would be terrific.
LG Nexus 4- Dirty Unicorn mako 6.0
LG Nexus 5- Dirty Unicorn hammerhead
i7 Hackintosh OSX 10.9.2