The Guide

Chapter One, Guide to Clothing :
Section One :
Business-Wear : 
1.) Always have two - four ties in your stock, no themed ties, nothing to garish. Keep it classic. Atleast one black tie.

2.) Have a Gray and/or Navy blue suit. 

3.) You're also going to want Cotton Shirts. These would be seperate from the casual button ups. Make sure atleast one is white, and then afterward buy according to your own personal preferance. Always make sure the shirt is lighter than the tie.
4.) Lastly, for your shoes you're going to want Black Oxford Shoes. The key thing which seperates oxfords as dress shoes and as casual shoes is that when dressed up they should be shined.


Section Two :
Casual-Wear : 
1.) Make sure you have a couple white Blank T-shirts and black/slate ones. After that, it's up to how colors look with your skin tone. Make sure they fit well (not baggy but not skin tight unless you're muscular.) Crew or V, up to personal preferance. Dont wear super V-neck shirts with wack designs on them, you will be labeled as a poser, and wanna-be douche-bag.

2.) Oxford Shirts are a staple in any man's wardrobe. Oxford shirts are the quintessential casual button up. Get a chambray one as well. It's a different cloth than "oxford" but the cut is the same.


3.) Standard Button-Ups! The beauty of this garment is you can buy it pretty much anywhere. You pay for quality, but as long as it fits it'll look good. But : No loud prints! This means Shiney strips, "splatter" in a corner, graphics on the back and so on. Just keep them simple.

4.) Another classic garment is the good ol' Polo Shirt. A good starting point is a blue one or a white one. Polos are meant to fit very well. Dont get them a size to tight and have your fat oozing out of your shirt, or dont make them to baggy on you or you'll risk looking like a Best Buy employee.


5.) As for pants, there are two things you should wear. One of those options are the old fashion Dark Wash Raw Jeans. Straight-leg or Skinny. Levi's is the cheapest at $35, but for true quality you'll be paying upwards of $120. Don't be afraid to splurge here. A quality pair of raw denim jeans will last you a few years as long as you don't abuse them. Protip : Match your socks to your pant color.

6.) A second option for pants are the Slim-Fit Chinos. They are popularly known as "Khakis," but that's just a color. Make sure they're straight leg or skinny. These will take a little work to find. A good starting point are the Levi's 511 Trousers.


Section 3 :
Outside-Wear :

7.) A good piece to add to your wardrobe, are Cardigans. Basically, they are for "I just dont give a fuck" weather. Make sure it fits as best as it can. Cardigans are naturally loose, but that doesn't mean you should be swimming in it.

8.) You guys might laugh at this, but own a Peacoat. They are kind of overplayed, but a good "heavier" jacket none-the-less.

9.) This is a completly one reason piece to get. The Trenchcoat. Only get on if it rains where you live. Get a shorter, more fitted one or risk looking like a wanna-be noir detective, Eric Harris and Dylan Klebold, or worse yet, a pedo.

10.) Although not as utilitarian as the other jackets, this is more casual-wear than true out-wear. None-the-less, it serves well against slightly chilly weather.


Section 4 :
Foot-Wear and Accessories : 

11.) Casual "Sneakers," like Vans Plimsols, Chucks, Sperry's... on and on. It's important to have atleast one pair of these types of shoes in your wardrobe. I personally like Sambas. Protip : Don't buy from Adidas directly. Department stores like Sears carry them for 30% off most of the time. Having a dark and white pair is a nice idea.

12.) Casual Boots like Clark's Desert Boots, Doc Martens, and so on. Don't be afraid to ebay for vintage Chukkas. I got a beautiful pair of Florsheims for just under $30!


13.) You should have Casual Oxfords in your wardrobe, always. As said earlier, when for casual use, Oxfords should not be shinned. They actually look better if they're a bit worn, so dont be afraid to buy used. Can also be suede here.

14.) Always, always, ALWAYS have a Leather Belt, and ALWAYS match your belt to your shoes. Always.

15.) Just like women's jewelery, the men's Wristwatch is definatly not a sight for sore eyes - as long as you dont have a super gauche and tacky one. No gigantic sports watches. Opt for a quality but minimalistic watch.

This concludes Chapter One, there are also some last minute tips for you about clothing, they will be located in the "Tip of the Day" page!



Chapter Two, The Diet:
Section One:
The main components of diet are: more protein, more vegetables, the right amount of calories, eat more traditionally prepared and less overprocessed food. All of these are important. Let’s go at them in detail.
First of all: the body needs basically two things through diet: energy (Calories) which come from macronutrients (Carbs, Fat and Protein) and Essential Micronutrients (Various vitamins, minerals, water, amino acids, and certain lipids). The difference between energy needs of the body and the energy content of the diet determine whether you're going to lose fat or gain mass. Essential nutrients are needed because the body can't synthesize them by itself. You want to eat the right amount of energy (Measured in calories) whilst eating a generally nutritious diet. Most people eat too many calories and not enough essential nutrients, but you can also eat too few calories or too much of a certain micronutrient.

There is also various things that are neither essential nor caloric.

I won’t go into detail over how much of each of the many, many chemicals you actually want to eat. Instead, I am going to tell you what kind of food you should eat, and how much of it.

EVERYBODY: Eat more good stuff, less not so good stuff, eat less in general to lose, more in general to gain weight.
Eat more protein.
Take your bodyweight in pounds, that’s how many grams of high-quality protein you want to eat every day, at least (e.g. if you weigh 150lbs, eat 150g of protein each day). These are the reasons why you want to eat more protein:
It helps you lose fat.
It helps you build muscle.
It fills you up so you’re less hungry, moreso than pretty much anything else you could eat.
It supports lean body mass (muscle) over flabby and unhealthy body mass (fat), making you lose more fat and less muscle on a diet.
It will make you recover better from all kinds of exercise, and decreases soreness.
It helps keep off weight lost, combatting the yoyo diet effect.
It is neither carbs (which can give some people blood sugar/insulin problems ) or fat (which can do just the same, interestingly enough ); and they use more energy to process than these two, so of all the choices, they are just the most diet friendly.
Your aunts crazy ramblings about such amounts of protein being unhealthy are just that, rumors. And so is the idea that the body would somehow waste protein (pee out chicken breast or what?) if you eat more than 30g per meal. There is no empirical evidence for any of that stuff being true. You can easily eat more than 300, 400g of protein per day, and while it might even help, it is not needed. These 100, 200 or more grams of protein will seem like a lot, especially since I said they should be of high quality - that means pretty much that it should be something like muscle (meats), egg, milk protein (animal sources - most plant sources of protein are pretty bad); so here’s some tips on how to hit that goal: for every meal, start with a protein base before you add other ingredients. A protein base can be anything that is mostly protein (usually, about 20g protein and less than 100 kcal per 100g - read labels), like:
Fish (tuna canned in water, or salmon, are favorites, but most fish is pretty good. Fatty fish is perfect!)
Poultry (frozen skinless boneless fat free chicken breast, turkey breast, some deli)
Lean red meat (steak can be a good choice)
Fat free low sugar dairy (no-fat cheese, cottage cheese, cottage/quark cheese, protein powder - not some magical drug, it’s basically dry skim sugar free milk)
Egg whites (1 yolk for taste)
With protein sources, too, variety can't hurt; eat poultry one day and fish the next day.
If you’re overweight/wanting to lose fat, try to make meals that have about 10g protein per 100 kcal, or better. If however you can allow more calories because you are trying to build muscle, consider:

Fatty meats (Thighs instead of breasts, non-lean cuts of steak, etc)
Plenty of whole eggs
Tofu
Most dairy (especially cheese, plain yoghurt, cottage cheese, and whole milk)
If you get a few less than (lb*grams/2*kg*grams), that won’t kill you; but getting more than that number is only going to help.
Many diets will deal with percentages/”macronutrient ratios”.[31] Your body doesn't care about ratios, it cares how much protein you are getting irrespectively of total calories.[32] [33]

Section Two :
Eat more vegetables.
The government recommends you to eat 5 servings of them per day, and I’d say that’s a good start. This is why you want to eat more vegetables:
Like protein, for its low calories, it fills you up so you’re less hungry.
It protects you against pretty much every disease you can think of.
They are rich in almost every essential micronutrient you are not already getting from your protein food.
It'll prevent you from hating having to go to the toilet after we’ve just put you on this high protein diet.
Losing fat vs. gaining muscle is less about what you eat, and more about how much you eat.

Section Three : 
Eat the right amount of calories.
Eat MORE of everything else if you want to gain muscle.
Eat LESS of everything else if you want to lose fat. 
No, you can’t do both at the same time - at least not unless you’re a total beginner (for a short while), or on certain drugs, or willing to wait a decade to see significant changes. The body just does not do that. Various hormones (especially insulin) and pathways position your body either in a systemically anabolic  or catabolic [55] mode. All you can do is try to make the best lean to fat mass ratio of the changes you’re inducing. How? As shown above - first of all, by eating a lot of protein. Secondly, by exercising. So, see about exercising in the next chapter.

Section Four :
Gaining muscle
Yeah, we’ve heard all your "I eat a lot and I’m still skinny!“ stories. In fact, I’ve told that story myself, before I actually sat down and learned what eating a lot REALLY meant. I recommend counting calories, at least for a while. If you want to gain weight, go for (16-18*[your bodyweight in pounds]) calories per day, every day, for many, many weeks, and months (i.e. say you're 150lbs, you eat 16-18*150, so 2400-2700 kcal per day). You want to gain about 4lbs per month. More and you’re just getting extra fat, less and you’re not building muscle fast enough; so adjust calories accordingly, upwards to ensure growth, or downwards to prevent excessive fat gains. Yes, you’re gonna build some fat; that’s the way things are. Yes, you will probably have to eat way more than you are comfortable with. Deal with it.
Losing fat (aka Cutting).
Again, keep protein high to spare lean body mass, but you want to reduce your carbs and fats. Fat has a very specific role in the body: make up for the deficit between the energy you use for moving around and general metabolism (yes, sleeping and even browsing 4chan burn calories), and the energy you get from the food you eat if the latter is less than the former. So you want to eat less energy so the body has to access it’s energy storage: bodyfat. No, there is NO safe way for surgery to target specific fat deposits; you have to burn fat all over. To lose fat, eat 10-12*[current bodyweight in lbs] kcal per day (say you're 200lbs; you eat 2000-2400 kcal/day). Adjust this number while you lose weight. Yes, you're going to lose some muscle; that's the way things are. Yes, you will still need to lift weights 3x per week whilst cutting. Yes, you will probably have to eat way less than you are comfortable with. Deal with it.
To maintain a bodyweight, try to eat about 14-15*[current bodyweight in lbs] kcal per day.[56] [57] [58]
If you are not gaining/losing/maintaining weight on these calories, you are most likely counting wrong. Alternatively, you might be one of the very few rare exceptions. Either way, simply adjust the number like the next step.

Cutting OR bulking, weigh yourself each fortnight to adjust your calories to your new bodyweight. You should be shooting for around 1lb weight loss/gain per week. Much more than that and you're putting on too much fat, much less and you're losing too much muscle.

Many people use a calorie calculator for this. I use Cronometer, others use Fitday. A very useful website that allows you to get the nutrition of foods is WolframAlpha. (i.e. if you wanted to find the nutritional content of 1cup of cottage cheese, just type "1cup cottage cheese" and it will generate your results)


Like, you can eat a slice of pizza just fine, and a cup of soda won’t kill you; but if all you eat is pizza and soda and pringles and whathaveyou, you will look like somebody who eats nothing but pizza and soda and pringles, and you’ll die like such a person, too.
This again keeps you more full than highly processed stuff, for less calories
This usually is the best method to make the nutrients in the food (minerals, vitamins and some other stuff) available to the body.Both raw food, and overprocessed food, are nutrient poor; raw eggs for example have half the bioavailable protein of cooked ones. - it’s actually cheaper in the long run.
It avoids most of the controversial things argued about in health circles, like trans fats, high fructose corn syrup, refined starches, and just plain old fat, sugar or starch bombs.
So: eat skim yoghurt with fruit instead of ice cream. Eat grilled fish with baked potatos with the skin and lemon juice instead of fish sticks with french fries. Drink tea or water instead of soda or OJ.
There is a bunch of discussion about certain pieces of food being bad, and others good. As a rule of thumb, if it was part of a traditional diet, if you could make it by hand, it is good (eggs, butter, olive oil, oatmeal, fruit, …), if not, not (margarine, soda, pizza, gummi bears …).

Putting this together, a typical piece of food for a fat loss diet should look like this: a good protein base (a lean steak, or some fish, or a protein shake … see the list above), a lot of vegetables, a bit of fat (some olive oil or butter) and starches (grains, pasta …) or sugars (fruit). For example, a chicken breast + vegetables stir fry with a diet fruit yoghurt on the side. Between meals, snack on fruit or vegetables (carrot sticks, cucumber slices … I personally love bell pepper). If you want to eat for muscle mass gains, add a bunch of good fats and/or starches - pasta, oatmeal, eggs, olive oil are all common suggestions. Find something that’s tasty for you and enjoy it.


The Break Down : 
1g/bw in lbs of protein per day
Lots of vegetables
Focus on traditionally prepared food
(16-18*bw in lbs) kcal/day for building muscle, or even more if you are not gaining weight
(10-12*bw in lbs) kcal/day for losing fat, or even less if you are not losing weight
Find some way to actually stick to doing these
Tiny bits
Macronutrient ratios.
A lot of talk is made about carbs vs fats. First of all, the topic is less important than most think, which is why it didn’t get its own heading here; secondly, it hugely depends on you. Get your protein and vegetables, and then see how many carbs and fats (and maybe even more protein) you want to add to get the rest of your calories from. Experiment a bit, see what works best. This is not even remotely as important as the other topics. Oftentimes, more active, and leaner people may want proportionally more carbs, and more sedentary, and fatter people proportionally less carbs. Just get a mix of all and you'll be fine.

Section Five :
Dehydration Chart
It was examined that people should be drinking more water.[74] Two thirds of our bodyweight is made up of water. Water is vital because it gives us the ability to absorb nutrients from food and transfer them throughout the body. Drinking water replaces lost fluids from the body during perspiration, urination and other bodily functions. Mental and physical tiredness is a short time side-effect of dehydration with long term dehydration leading to the risk of kidney stones.
To calculate how much water you should be having each day: take your bodyweight in lbs and halve it. You should be having that number of lbs in oz of water each day. (e.g. If you weigh 200lbs, halve it. 100lbs =/= 100oz. 100oz = 2.9L - A person that weighs 200lbs should be drinking 2.9L a day).
Fad diets.
Keto, Zone, That Weird Thing Your Mom Does, No Fat, No Protein, I know them all and I don’t care. Many of these are centered around carb vs fat balance, others are about a specific piece of food. As you should know, there is no evidence for either of these being even remotely as relevant as what I've written about for the last 1000 pages. If I thought they were worth a mention, I wouldn’t have bothered to type up all of this text. If you believe in these diets, go do them, remember that in the end, it’s about persistence, patience, protein and calories [75]. If your diet of choice gets these 4 right, it will work. If not, it wont.
Meal frequency/Meal timing.
When you eat and how many times per day you eat is IRRELEVANT.
There is no advantage or disadvantage to eating 1 time a day versus 9 times per day every, eating every 2-3 hours or only eating once at the end of the day, eating a big breakfast and not eating a breakfast.
The only exception is hunger and physical energy. As long as you get all your foods in by the end of the day, you're okay.
It all comes down to personal preference. Experiment and see what works best for you.
Similar with meals before bed; if you eat a bigass serving of pasta, you might have problems falling asleep, but that's about it. The idea that eating after X pm was worse than eating before is a myth.
The changes happening in your body will depend mostly on calories and protein. Carbs/fats and meal timing are more about sticking to the diet you choose - find whatever feels best for you, gives you the most energy, and fits into your day.
Around workout nutrition.
This topic gets a lot of attention, mostly from people trying to make a living out of selling post workout supplements. Guess what, they’re biased as fuck. Basically, have some protein and carbs 1-3 hours before, and some protein and carbs 0-1.5 hours after. It doesn't need to be IMMEDIATE. In fact, you don't even NEED protein post workout assuming you're not lifting in a fasted state. You can follow this protocol if you need exact numbers. Regular food is just fine,[108] if not superior to supplements. If you can’t stomach anything around workouts, get a whey shake and some carb source like banana.
Even while dieting to lose fat, you want to eat protein and carbs around workouts, ESPECIALLY protein, but also some, albeit possibly less, carbs; eating some before will allow you to train harder, and you want to eat some afterwards because working out induces both protein synthesis as well as breakdown, and to inhibit this, some carbs and a good serving of protein are sufficient.

Section Six :
Useful habits.
Cook in advance.
Buy smart. Don’t buy chocolate chips if you want to lose weight, because you WILL probably eat them. Don’t forget to buy food for the weekend if you want to gain weight, watch your fridge. (A trick is to always eat before you go shopping so you don't buy something out of hunger)
Find recipes that work for the above key components. See below.
Find recipes that are tasty. If you don’t like your food, you’re gonna eat something else, and that would hinder your progress. There’s people saying "if it tastes good, spit it out“. I think these people are a bit weird.
Try to fit in eating out, family time etc. Don’t become a shut-in. Well, I guess chances are you already are one right? But let’s at least pretend.
Watch how you personally react to certain foods, what gives you energy, what makes you hungry…