Day Fourteen- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics
- Jay M. Horne
- Apr 15
- 4 min read
Day 14: Two Weeks Complete & Adapting to Challenges
Today marks two full weeks of this transformation journey. Fourteen consecutive days of consistent effort, nutritional discipline, and pushing through both mental and physical barriers. I'm proud of this milestone, especially considering the temptations and challenges faced along the way.
The Numbers Today
My weight decreased slightly to 190 pounds – a 10-pound total loss since beginning this journey. That's a 5% reduction in body weight in just two weeks, which falls within the healthy and sustainable range for weight loss. My 5K time today was 34:02, which is slower than yesterday's breakthrough performance but still better than most days of the journey so far. Some performance fluctuation is entirely normal and expected.
Nutrition Strategy
Today I maintained a ketogenic approach with moderate caloric intake:
Salad with eggs (400 calories)
Salami & egg whites (400 calories)
String cheese (180 calories)
5 egg whites (200 calories)
Total: 1,180 calories
This represents a balanced approach between yesterday's very low intake (510 calories) and previous higher days. The focus on protein-rich foods continues to support muscle maintenance while in a caloric deficit. The egg whites have become a staple due to their protein efficiency, as I discovered earlier in this journey.
Listening to My Body
A key part of any sustainable fitness journey is learning to listen to your body's signals. Today, I noticed that my left shoulder has been aching during push-ups. Rather than pushing through potential injury, I've started doing 8-pound dumbbell raises to work the opposing shoulder muscle.
This proactive approach to addressing minor discomfort before it becomes a limiting injury is something I learned during my previous gymnastics training. Balanced muscle development is crucial for injury prevention and optimal performance. The dumbbell raises help strengthen the rotator cuff and stabilizing muscles around the shoulder joint, potentially correcting any imbalances that have developed from the consistent push-up volume.
Training Adjustments
Today's workout consisted of:
120 push-ups (maintaining the increased volume while being mindful of shoulder)
30 minutes of weight training (including the corrective shoulder work)
120 sit-ups (maintaining core strength)
The focus on weights allowed me to systematically target various muscle groups while reducing impact on the shoulder. This kind of strategic training adjustment is essential for long-term progress and injury prevention.
Two-Week Reflections
Looking back at these first two weeks, several key patterns emerge:
Weight Loss Consistency: The initial rapid loss has given way to a more steady decline, suggesting a healthy and sustainable pace.
Performance Adaptation: After the initial decline during ketosis adaptation, my physical performance has not only recovered but in some cases exceeded my starting point.
Habit Formation: Exercises that seemed challenging at first (like 100 push-ups) have become routine, demonstrating how quickly the body can adapt when given consistent stimuli.
Nutritional Learning: The experimentation with different caloric intakes and food combinations has provided valuable insights into how my body responds to various fueling strategies.
Mental Resilience: Working through the challenges of keto adaptation, momentary deviations, and physical discomfort has strengthened my mental approach to this journey.
Looking Forward
As I move into my third week, I plan to:
Address the shoulder issue with continued corrective exercises and potentially some mobility work.
Begin incorporating more gymnastics-specific skills, particularly lower body and core movements that won't stress the shoulder.
Continue the balanced nutritional approach, perhaps with some strategic higher-calorie days to support increased training intensity.
Implement more structured recovery techniques, including targeted stretching and potentially some contrast therapy.
Explore alternative cardio options that maintain fitness while allowing for training variety.
Two weeks down, and I'm increasingly confident in the foundation I've built. The body is proving remarkably adaptable, both metabolically and physically. While challenges like the shoulder discomfort arise, they also provide opportunities to refine the approach and build a more balanced physical development.
Tomorrow begins week three – a new chapter in this ongoing transformation.
Day 14: Two Weeks Complete & Adapting to Challenges
Two full weeks complete! Weight down to 190 pounds (10-pound total loss, 5% of starting weight) with 5K time at 34:02—slower than yesterday's breakthrough but still strong. Maintained a moderate 1,180 calories today focusing on protein-rich foods: salad with eggs, salami & egg whites, string cheese, and additional egg whites. Noticed my left shoulder aching during push-ups, so I've proactively started doing 8-pound dumbbell raises to strengthen the opposing muscle—a key example of listening to my body rather than pushing through potential injury. Completed 120 push-ups, 120 sit-ups, and 30 minutes of weight training including the corrective shoulder work. Looking back at these two weeks, I've established consistent habits, successfully adapted to ketosis, doubled my push-up capacity, and created sustainable exercise and nutrition patterns. Tomorrow begins week three, where I'll address the shoulder issue while introducing more gymnastics-specific skills that won't stress the upper body.
A Middle-Aged Man’s Guide to Beginner Gymnastics is awaiting an official announcement, but has a planned latest release date of January 2026.
Jay Horne is the author of the science fiction fantasy realm of Rootworld where magic came before science. His latest works explore the discovery of magic on the Earth when the first witch is born and turns water into wine. Now, both realms are trying to educate and acclimate their students into new subjects.
Jay is the father of four and works as a cardiac monitor tech while he writes. He has a newsletter at substack called Stories that Slap. The only thing he loves more than writing is fooling his children.
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