Okay, so I'm REALLY skinny. That's part of my worry about all this.

I try to consume complete proteins (eggs, soy, whey primarily). I drink a whey-based protein powder twice a day since it is not always feasible to get enough protein in that day for whatever reason. I tried a soy-based powder but found it tasted absolutely awful. Tempeh is my main source for this now.

You touched on my main question which was: what is the balance between efficient training and overtraining? Is training while sore inherently detrimental or should I feel completely recovered before going out again? I am only able to boulder now since I have no partner and figured it would at least give me a way to develop some strength until I can find a partner. I know that sport climbing long routes and bouldering are two completely different things, but I try to incorporate more endurance type things (repeated 'climbs' up and down an easier boulder problem).

Also, any tips on warm-up? I think the last time I went to the gym I encountered the 'flash pump' which seems to be a result of improper warm-up. Currently I just do easy traversing and then some upper body and lower body stretching.

Thanks again for the help.