I'm gunna just try and keep this post as basic as possible about what needs to be done for success with fitness in general. I personally think of bodybuilding/powerlifting as the Blue Pill antidote. I've been training for years and helped lots of people on the way. It made me naturally very red pill as I went from average SMV to top tier on looks alone. Money and social status are other sources of attractiveness that obviously play a big role but I think aesthetics are incredibly under rated by most. I've seen completely beta men turn their lives around unintentionally just because of the mentality that comes with making weight training a part of your life. If you're not weight training then you're pretty much handicapping yourself in the game of life.

Diet

Eat whatever the fuck you want as along as it hits the macros below. I mean ice cream is obviously a worse choice than oats for carbs but a lot of beginners lack the will power to go cold turkey and just eat 100% healthy. You don’t have to be crazy with clean eating but I think a lot of people go overboard with the IIFYM thing.

Protein: 1.6-2.0g/kg BW You can eat slightly more if you’re cutting down and you’re not a fat ass. For the average beginner there is plenty of fat to be oxidized for energy and prevent the loss of aminos through gluconeogenesis. Try and get protein from animal sources because it’s a complete protein.

Fat: 0.35-0.45g/lb BW That range is fairly moderate for fat intake and maintains healthy test levels and keeps you from feeling like a bitch while you cut down. EV Olive Oil/Coconut Oil and eggs are solid fat sources that you could easily just throw in a protein shake if you’re not getting enough.

Carbs: Whatever works If you’re bulking your carbs should be higher but bulking is retarded if you’re a natural athlete. You’ll gain a lot of size but shit loads of fat as well. Instead you should just focus on gym performance/body composition. You can easily gain size and keep fat gain to a minimum (or lose fat depending on where you start) for at least a year of training maybe more. Simply adjust your carb intake for your current goals. Don’t ever think of carbs as the enemy either.

Training

Weight Training They’re a ton of programs out there and you should just pick whatever works for your schedule. That being said if you’re training to look good naked then you should be doing a higher volume weight training routine like PHAT by Layne Norton. It’s what I recommend to most people. You get your strength and hypertrophy work in and the higher volume works well to keep you lean. Aside from that follow the basics of whatever program you look into. It should include the major compound lifts though (Squats, Deadlifts, Bench, OHP, Rows, Pullups, Dips)

Cardio Cut this shit out. Seriously though cardio is the biggest waste of time if your goal is to look good naked. As a man you need to acquire some serious muscle mass and cardio does literally just get in the way of strength training. You can’t do both seriously and reap a synergistic benefit. Strength training needs to be your priority. If you want a real life example look at an Olympic Sprinter vs Marathon runner. Sprinters mimic weight training with the high level of resistance and explosive power required to compete at that elite level. If you want to do cardio stick to HIIT training and keep to a minimum of 1-2 days/week. You can and likely will at some point become overtrained with extra cardio.

In regards to physical health and cardio

http://www.sciencedirect.com/science/article/pii/S0002934314001387

In adjusted analyses, total mortality was significantly lower in the fourth quartile of muscle mass index compared to the first: adjusted risk ratio 0.81 (95% confidence interval 0.71 – 0.91) and adjusted hazard ratio 0.80 (95% confidence interval 0.66 – 0.97).

http://www.bmj.com/content/337/bmj.a439

Muscular strength is inversely and independently associated with death from all causes and cancer in men, even after adjusting for cardiorespiratory fitness and other potential confounders.

If you're strong and muscular you will live a longer and healthier life regardless of how much you suck at running.

Motivation

You will inevitably get burned out initially. It takes a lot to get into fitness and stick with it at first but eventually you get sucked into it and it becomes something you can’t go without. The easiest way for beginners to stick with it and stay motivated is progress pictures. Take some selfies of your fat ass and hold on to them. Those first few months it might feel like you’re not really making much progress but it’s only because you check your reflection every single day and you can’t see the change on such a small scale. It also helps to get a measuring tape and get measurements for shit like your arms, waist, chest, etc. An inch of muscle gained on a fatcep is hardly noticeable but people get really motivated when they see how much they’ve actually gained.

That’s all you really need to get going. If you guys want I can do a brief post on supps as well. They’re a few worth supplementing.