Warm up by going through the exercises at a super slow, easy pace, working on form for several minutes.
unfortunately i cannot answer you on your body row/sub question, as i have never done them. one thing that you can consider though is doing chin-ups (if you're not doing them already, in which case my advice will not help.)
a chin-up is when you grab the bar with you palms facing towards your body.
a pull-up is when you grab the bar with your palms facing away from your body.
if you are doing pull-ups as described above, try chin-ups - it's way easier and you mind find that you'll actually be able to do it.
Adjust your diet slowly so you hardly notice the changes and the new way of eating will become a habit that is easy to maintain.
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