You can put up the same stats I did, with bodyfat measured by height, neck and waist girth, formula
here. eg, my 38cm (at narrowest) neck with 83cm (at navel) waist and height combine to give 66 lean and 12 fat for me.
VO2 max (effectively, cardio fitness rating) can be measured by the electronic treadmill in your gym. Push "fitness test" on it, it asks your gender, age and weight, there'll be a 1 minute warmup, then the tread will tilt up to 5 degrees and stay there for 4 minutes, it measures your heart rate and from that derives your VO2 max. Do it three times over a week and get the average, since it can jump around a bit - I just do it as a cardio warmup for my sessions. My VO2 max is 40.
There are 10 separate elements there. We want fat mass and waist to be low, and everything else to be higher. I propose 5 rep maximums for the lifts, and leave the deadlift as one of the traditional big five even though I can't do it at all - a free point for you.
If you only want to train for looks, then I'm not interested. I want to look good
and perform well. A PT I know says, "it's not about how much you can lift, it's about how much you
look like you can lift." I think that's bollocks.
Lean mass [2]
Fat mass [2]
Chest [2]
Waist [2]
Bench [1]
Overhead press [1]
BB row [1]
Squat [1]
Deadlift [1]
VO2 max [3]
There are 4 elements based on appearance, 5 on strength performance, and 1 on fitness. In the "why do you train?" thread, you said appearance was most important to you, so we make those factors worth 2 points each. Fitness has the greatest effect on longevity and long-term health, so we make that 3 points, with the lifts being worth 1 point each. Best numbers in each section wins the points for that section, the other guy gets zero.
Of course you must continue eating KFC and Subway and the rest, and I must not eat any. Or else it is not a valid comparison and that guy forfeits the competition
Edit: he's 6'2"?! Excellent! That gives him a big advantage, he has a larger frame to put mass onto. Along with the deadlifts and his younger age, that advantage is very good for him. I'm very glad of this, since between my smaller frame, my mutant back, and my being older than him, he won't be able to complain when he loses, he'll have nothing and no-one to blame but himself.
