You need about 2l of 75w90 - I would recommend synthetic oil, personally I have used Total Transmission Syn FE 75W90. Paid about 20£ for 2 litres.
For the drain and fill plugs you need a 17mm allen key.
Tip: First try to undo the fill bolt - if you can't get this open then you still have oil in your box if you can't get it open and have not drained the oil already!
The drain plug is on the bottom of the gearbox, see here,
the fill hole is on the side of the box (take left wheel off for access); it's the one being undone in the photo below.
Changing is simple, undo fill plug, undo drain plug (have container under it), wait for it to drain, use a short piece of garden hose and a funnel of suitable size, pour approx 100ml down with drain plug still undone to flush a little bit. Do up drain plug, now fill it up again until it comes out of the fill hole.
Remember that this crap is fairly viscous, so pour slowly! You can heat the oil up before pouring it in.
Then do up fill screw, job done.
Made a huge difference on mine, basically feels like a new box (not that it had anything wrong with it apart from stiff gear changes).
PS: Take a shower afterwards - fraeking gear oil stinks of piss