Lou,
Welcome to the site. As far as oil capacity, it should hold around 5.5 quarts. You can use regular or synthetic. I run Mobile 1 5w30 and change around every 3-5k miles. Or you can use regular old "dino" oil, the choice is up to you. As for a good repair manual you can get a Haynes or Chilton in most auto part stores. If you want to spend more money you can go for a factory Toyota manual but be prepaired to spend around $80.00 give or take. The grill guard I' m not to familiar with. Maybe someone else here can add their .02 on the issue.
Good luck!