Pull downs are a great alternative to teh pull ups until you can do them.

Tips. Try the pull ups first. Even if you can only do one. Shoot for two, then three. Every day you train back. Then do the pull downs. Never to the back of the neck never arching your back, except enough to clear your head with the bar. Try wrist straps if you find your grip getting weak, and only on the last couple sets, you want to work on grip strength too.

As for the drinks, Go to a GNC or health food store. an MRP is a meal replacement powder. It's Protien, carbs and vitamins, minerals and electrolites. Get some name brands, and come back and ask. Don't take some kid at the malls advice, and don't listen to anybody that sells the shit, i.e: A trainer at the gym.