Boo on Fitness Assessments

Paid a visit to the gym this morning for my appointment for a general fitness assessment. I tried to time it so that I would be doing it around the time of beginning of the X-Weighted challenge, as well as the beginning of the "Don't Stop Believing" challenge we're doing on the WW boards.

Snap! Rude awakening much?

Here's how it went:

~ First Dan took my measurements:
~ Weight: 142.5 lbs
~ Body Fat Percentage: 27.9% (normal range is between 20-28%)
~ Fat Weight: 40 lbs
~ Lean Weight: 102.5 lbs
~ Based on this, my BMR is about 1230 calories/day
~ Shoulders: 41.5"
~ Arm: 10.75" (R), 10.5" (L)
~ Chest: 36" (sad, isn't it?)
~ Waist: 30.5"
~ Hips: 39.5"
~ Thigh: 22.75" (R), 22.75 (L)

~ Then we got into the good stuff, the fitness test stuff:
~ 5 minutes on the recumbent bike to get my VO2 Max, which was 38.7. He rated this as very good, but my sources tell me otherwise.
~ Push-up test: Do as many push-ups as you can for 1 minute. I did 31 or 32 (on my toes, he gave me the choice)
~ Sit-up test: Do as many as you can in 1 minute, all the way up and all the way down. I think I got just under 30. They were zero fun, zero. And a bit surprising.
~ Wall Sit Test: Wall sit for as long as you can at a perfect 90 degree angle. I got just a couple seconds over 2 minutes, which he said was really good. Most people don't make it past a minute - they give up more mentally than physically. He said he's actually seen one person get 5 minutes! What?!?

~ Then we did a circuit (3 times):
~ Walking lunges across the gym and back (I did 13 each way)
~ Kettle bell deadlifts (1 minute)
~ Tricep dips (1 minute)
~ Suspended Knee Pull-ups (10 of them)
~ Spider man kicks *hold plank and bring knees up to elbows, one at a time* (20 of them)

And then I was pretty tired.

My results: I suck in terms of physical strength, but I have pretty good cardio endurance. So more circuit training and weight lifting, which I figured would be the case.

If I lose 9.5 lbs, and increase my lean muscle mass over the next 12 weeks, I should be able to reach my goal. That would mean 10 lbs less of body fat, being exchanged for 6 lbs more of lean muscle mass, ie. a weight of 133 lbs. That's 3 lbs less than what I was shooting for, so we'll see how it goes.

Then I got on the step machine for a while. *sigh*