T Nation

Serge Storms: Balance and Control



New low for body weight: 180.2 lbs

Saturday AM Workout
45 minutes in the big studio at the gym.
HR avg 135, max 182 bpm

Capoeira moves
Breakdance sequences (this is where the max HR 182 was reached)
Hand stand pushups (NOT against a wall)
Pull-ups - super slow and strict
DB work for shoulders, arms, chest
Jump rope intervals

Biggest visual difference today seems to be my waist. It’s getting much tighter. I’ll never have a narrow waist from side-to-side, but front-to-back, I look like a wasp.


Sure is nice when you see a new low number! Congrats man!


What kind of protein are you using to get those 50g per shake? Any issues with inflammation/indigestion? I like Tera’s whey because it’s so natural and digests really easily, but it’s only 21g per 2 scoops :frowning:



I’ve only gone below 180 once or twice since about my junior year in college. It’s a good weight for me.

Funny, according to the old BMI charts, I’m still overweight. I need to get down to 172. Ha.


Sometimes Metabolic Drive, but usually Trutein. It’s an egg/whey/casein mix that I originally chose because of the way it mixed up.

I put it in a bowl and add JUST enough liquid (usually almond milk) to make it into a cookie-dough consistency. Then I eat it. Sometimes I’ll mix in some cereal - something crunchy like chocolate frosted mini-wheats or Quaker Oats oatmeal squares.

This seems to trick my body and brain into thinking that I ate a meal, instead of just drinking a shake.

I wish it could be done with Metabolic Drive, as I love the taste of that stuff. But i find that it only works with a blend of different protein sources. Metabolic Drive turns into a sticky sludge instead of cookie-dough. Pure whey absolutely doesn’t work. Pure casein tastes like chalk. Pure egg protein, no.

The blend of different proteins also seems to be nice and easy on the stomach. I’ve never had many stomach or digestion issues, but I know some people have to do lots of trial and error to find something that doesn’t mess with their digestion.

50g of protein in my normal 2-scoop serving. 3 shakes means that all I need is a fairly normal dinner to hit 200g for the day.


Good stuff, man. Thank you! What’s your favorite flavor of Trutein? Just ordered samples of Chocolate Peanut Butter and Chocolate (both of which are 25g!). But I’m open to all the flavors.


My favorites:

Cookies and Cream
Red velvet cake
Vanilla bean

I love chocolate in the form of actual chocolate, but I’m not a fan of chocolate-flavored protein.

If you are, you’ll probably really like the samples you ordered.


Add a small amount of non-fat Greek yogurt and the blend works with any protein. Each night I do about 4 scoops of non-fat Greek yogurt, 1 scoop choc protein and half tsp of peanut butter. Delish.


Have you tried PB Fit? I make something like this all the time and loving putting that stuff in there. It’s low calorie and gives pretty much all the peanut butter taste.


I’ve tried it. Good stuff.

Yesterday’s mix was two scoops of protein powder with almond milk, a serving of all-bran buds cereal, and a topping of ghirardelli sea salt caramel.


I’ve been pulled into an intense project at work. I’ll be back in a few months. Zero extra capacity for logging on here until it’s over.

In a good place. Hovering around 180 lbs right now.


You’ll be missed, handsome


Project Complete.

Initiating re-entry.

Quick recap of the last two months:

I completed a “Sprint Innovation” project at work. It was the most intense project I’ve ever done.

I stuck to my training routine until about two weeks ago, when I went on vacation with the family and messed up my foot on the first day. I was on crutches for the whole vacation, and I’m only just now starting to get back to full strength. Turned out to be some kind of mysterious acute manifestation of the plantar fasciitis that must have been simmering beneath the surface for a while. I just woke up one morning on vacation and couldn’t put any weight on my heel. None. Massive pain. Got an x-ray and found out I also have a nasty heel spur.

I’m over it now, it’s been about three full weeks. My heel still aches a bit in the morning or if I wear anything but my Hokas for too long, but I’m good.

I started the project at about 183 and on a pretty good roll with my diet. I ended at 185, which is a miracle, because I was living on espresso and tacos for most of the project.

Now, it’s back to a more sustainable work schedule where I have more control over the variables that I need to control. I’ll be able to restore balance. Thus the new title of the log, balance and control. Double meaning: my workouts are also geared to improve physical balance and motor control, so there you have it. Triple meaning: the right balance of foods and the right amount of control over what I eat is also part of the equation.

This morning, I finally had a good workout in my neighborhood gym. I thought I’d feel creaky and weak and rusty, but I felt fresh and strong and springy.

Makes me think that I really need to find a way to also balance my workout volume better across three main areas: 1. Dance Power Moves and Floor Work 2. Cycling 3. Lifting

I’m probably doing the power moves too often if a few weeks off makes me feel so superhuman. I want to feel more like that ALL the time. Doing this stuff in a fresher state actually lets me push the envelope on the skill difficulty… I think I might improve faster by doing less.

I haven’t been doing any cycling at all, but I want to bring it back into the mix. I really enjoyed my indoor trainer setup over the winter, and as stupid as I would have thought this was a year ago, I might actually focus most of my cycling work on the indoor trainer. I’m just going to bring it outside on my back deck. Why the hell would anyone ride in place if they’re already outside? Why not just go for a ride?

For me, I like to be able to control the intervals and play around with my data and gadgets, and trying to do that on the streets is just not possible. I’ve also never been a fan of riding in traffic. I don’t trust drivers. Even I get a little nervous when I’m driving past cyclists in traffic, so I really can’t figure out a way to trust the 16-year-old kid on her cellphone to have the skills and focus to pass me on the road as she also tries not to swerve into an incoming lane of traffic. I’m sure I’ll get out on a few long rides on the dedicated road cycling paths, but I’m not going to kill myself to find the opportunities. The goal now is not to become a better cyclist, it’s just to use cycling as a tool to keep my cardio fitness at a high level.

Lifting…I think I can push the lifting much harder. There always seems to be room for that. If I wanted to be huge, I’d shift more emphasis there, but I really just want to keep the size I have in my arms and shoulders, and it doesn’t take much to do that.

If I can find the balance and control that I’m looking for, I will be super lean, I’ll be able to do crazy tricks and perform feats of strength and balance that most guys my age can’t even dream of, and I’ll keep my cardio fitness high.


Welcome back!


Love all of this.



183 lbs.

2 workouts

Dance/Lift - 1 hour
Bike - 30 minutes

Pretty sad situation with the cardio fitness. Massive cardiac drift and decoupling. My heart rate was in the 165-182 bpm range, even though I was pushing some fairly paltry wattages. That’ll come back quickly, but getting there will require some suffering.

Intake: 2400 calories