I hear you buddy, I’m in the same boat. I’m very weak. I stumbled on this site because I wanted to learn more about nutrition and found Dr. Berardi’s great articles here.
While I have kind of figured out my nutrition, I have never really got it together to weight train with any real discipline. I’ve stuck around, lurking, because I’m an information junkie. As a result, I’m a weakling who can barely bench the bar, can’t do a single pull-up, and can only perform about 7 push-ups.
Right now, I’m focusing on body weight exercises for the upper body, and dumbell squats, lunges, and deadlifts for lowerbody. I’ve only been doing this for a couple of weeks. But, I am seeing improvements.
Take a look at this for help on pull-ups: http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm
My major problem for developing strength has always been this: I have no goal, and I don’t eat enough.
My goals now are: 40 pushups, 12 pull-ups, and 5 single-leg bodyweight squats. Once I’ve accomplished this, I plan to hit the gym. If I can’t accomplish this, then, well…I’m a lazy skinny guy who can’t really make excuses.