T Nation

Serge Storms - Shapeshifter

nutrition
bodybuilding

#1

Hi, my name is Serge.

My current goal is to get and stay shredded.

Jump in with questions or comments or just to say hey.


#2

A few pics. I finally finished our basement and put a little workout studio down there. My wife teaches mini Barre classes down there, and I use it for whatever I feel like doing. All I really need is a dumbbell and a jump rope. A nice hardwood floor helps make the rope jumping a bit easier on the joints.

The studio replaced the old “Serge Lighting” selfie studio, so I don’t have those tricks at my disposal anymore.


#3

HE’S BACK!!!

I’ve come a long way since you were last here, brother.

Just Keep Lifting, would ya?


#4

In for the ride.

Remember, “Fear’s a bullshit artist.”


#5

That’s a good one. Writing that one down.


#6

  1. Every time I’ve caught fire and found the zone with my eating patterns, I’ve used meticulous logging as a tool to help get there.

  2. I had a TON of room for improvement in my diet, as indicated by the trends in my Lose It App. Everything decreased month/month except fiber.


#7

Breakdancing?


#8

Yep. Harnew Elementary School Breakdance Champion, 1984.

More recently, 40-something Dad busting moves and checking heart rate monitor in-between sequences.


#9

I see lots and lots of squats and a new house. Nice.


#10

As the kids say, POIDH.


#11

Oh, it happens.


#12

110 unbroken double unders.

HR 172

Piece of cake, I could have done 130-140 at least.


#13

Haha cool break dancing dude!

What are the benefits you are getting out of jump rope? I start doing it than quickly lose interest before I get any real benefit out of it…


#14

Hey Irish, thanks for dropping in. I jump rope because I believe that getting my HR up into the 170-185 range for at least a few seconds on an almost-daily basis is a good way to keep my heart and circulatory system in good shape.

Of all the ways I have found to achieve that goal (sprinting, bike sprints, stairs, etc.), the rope is the most fun, most joint-friendly, and least painful.

I do it to the beat of the music and combine it with a lot of dance-inspired footwork. If I was just jumping without music, I wouldn’t even bother.


#15

Friday. 2,000 calories. 40/30/30

Saturday

192.4 lbs

45 minute AM workout
1 scoop BCAA
300 calories burned

Shoulders and arms - alternating single-arm DB pop-locking

Jump rope

Hand stands

  • these were solid today. Easily found my balance point and held perfect form for as long as I wanted. Dropping 7 pounds makes these WAY easier.

Hand balancing/ yoga poses

Pistol squats - super slow, super strict

Standing butt-blaster contractions.

Bike ride outside - 1 hour

I’m done with these boring neighborhoods, we need to move to Arizona or Cali.


#16

Nice break dancing skills!

You probably mentioned it in your other log, but, height and age?


#17

Thanks!

5’11"

44


#18

Thanks!

Similar stats, I thought so.


#19

SATURDAY AM

60 minutes shoulders and arms PUMP workout
50 g carbs intra
Creatine
Glycerol

The pump will be more enjoyable when I’m a few bf percentage points leaner.


#20

Sunday - 2400 calories

300g C/160 P/70 F

Today was the third or fourth day where my morning weight didn’t move very much, even at an intake slightly below 2,000 cal.

I decided to replace some of my fruit and honey with oatmeal and cereal, and I bumped carbs to 300.

My plan was to then cycle my carbs down for a few days to empty the tanks before going back to 250ish grams carbs.

Well, this morning I was actually down a half-pound and looking more noticeably tighter.

I decided to stick with the plan to still cycle my carbs down, but I may only keep them low for a day or two, depending on weight and how I look in the morning.

I actually dropped some water during the day today, which doesn’t usually happen. Hit a new low weight of 191.

In the big picture, I could achieve my goals without all this majoring in the minors. But these little tweaks keep me engaged and I believe they help strengthen my ability to control what I eat with great confidence and minimal struggle.

No workout today, just showing off some jump rope tricks in my driveway to some of the neighborhood kids.

I should also mention that I’ve had no alcohol for the majority of the last few weeks. There was a break for a big annual meeting and industry convention from May 30 - June 4. I was going to relax the restrictions for that one. I did that and more. Kinda turned into more of a 4-day bender. But other than that, I’ve been racking up the zero-alcohol days.

I notice a difference in morning energy levels and mental clarity with no alcohol. The difference becomes more pronounced as I string more and more days together. Gets me thinking about ditching it completely or at least making a permanent drastic reduction.