Day Seven- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics
- Jay M. Horne
- Apr 11
- 4 min read
Day 7: One Week Milestone
Today marks a full week since I embarked on this journey back to gymnastics fitness, and while there's still a long road ahead, I'm already seeing transformative changes in my body and capabilities.
The Week in Numbers
My weight remains steady at 193 pounds – maintaining yesterday's 7-pound drop from my starting weight. What's more encouraging is my 5K time, which improved to 35:30, showing a slight improvement from Day 5's 35:38 and a significant recovery from my Day 4 low point of 37:11.
These numbers tell the story of a body in transition – adapting to a new metabolic state while simultaneously responding to increased physical demands. The initial weight loss has been dramatic, and while I expect the pace to slow, it's a powerful motivator to continue pushing forward.
Finding My Running Rhythm
After yesterday's hiking break, I returned to the 5K today with renewed determination. The time isn't where I want it to be yet, but there's a distinct difference in how I feel during the run. My energy levels are more consistent, and while I'm not back to my pre-ketosis pace, I'm finding a sustainable rhythm that works with my body's current state rather than fighting against it.
This improvement suggests my metabolism is gradually adapting to using fat as its primary fuel source. The initial "keto flu" symptoms are subsiding, and I'm beginning to experience the steady energy that ketosis proponents often describe.
Nutrition Approach
Today's menu was simple but substantial:
Lamb (450 calories)
Slice of Swiss cheese (90 calories)
Liver and onions (300 calories)
Total: 840 calories
This represents a significant reduction from yesterday's 1,228 calories. I'm experimenting with different caloric intakes to find what works best for my current activity level and fat-burning goals. Today's lower intake will help ensure my body continues to tap into stored fat for energy rather than relying too heavily on dietary sources.
The inclusion of liver is strategic – it's one of the most nutrient-dense foods available, rich in vitamins A, D, and B-complex, along with iron and zinc. These nutrients are crucial for recovery and overall energy levels, especially when caloric intake is restricted.
Exercise Progression
Today's workout lineup:
100 push-ups (6th consecutive day at this volume)
120 sit-ups (maintaining yesterday's count)
4 miles biking (up from 1.5 miles yesterday)
I've continued to maintain my consistency with calisthenics while significantly increasing my biking distance. This gradual progression is building endurance without overwhelming my recovering systems.
The push-up streak is particularly satisfying – maintaining triple digits for nearly a week shows that my upper body strength is developing well. This foundation will be crucial when I begin more advanced gymnastics movements that require significant shoulder and chest strength.
Reflections on Week One
Looking back at the past seven days, I'm struck by how much can change in just one week of dedicated effort. Beyond the numbers on the scale or the stopwatch, I feel a fundamental shift in my relationship with my body. I'm more attuned to its signals, more respectful of its limits, and more amazed by its capacity for adaptation.
When I wrote my book years ago, I emphasized that gymnastics is as much a mental journey as a physical one. This first week has reaffirmed that belief. The discipline required to maintain a ketogenic diet while progressively increasing physical demands has strengthened my mental resilience alongside my muscles.
Chico would often say that the first week is the hardest – not because the exercises are the most difficult (they certainly get more challenging), but because you haven't yet built the habit or seen enough results to fuel your motivation. Having pushed through this critical period, I feel well-positioned for the weeks ahead.
Looking Forward
As I move into week two, I plan to gradually introduce more gymnastics-specific movements. The foundation I've built this week – consistent calisthenics, improved cardiovascular capacity, and significant weight loss – has prepared my body for more specialized training.
I'll continue with the cold showers and ketogenic diet, but may experiment with slightly higher caloric intake on days with particularly intense training. The goal remains finding the optimal balance between fat loss and performance enhancement.
Most importantly, I'll carry forward the lesson this week has taught me: progress isn't always linear, but it is inevitable when approached with consistency, intelligence, and respect for the process.
Day 7: One Week Milestone
Completed my first full week! Weight steady at 193 pounds (-7 total), with improved 5K time of 35:30. Reduced calories to 840 for the day, focusing on nutrient-dense foods like liver and onions. Maintained 100 push-ups (6th consecutive day) and 120 sit-ups while increasing biking distance to 4 miles. The ketosis adaptation seems to be stabilizing, with more consistent energy during runs. Looking back at this week's transformation – from struggling through basic exercises to establishing solid routines – I'm amazed at how much can change in just seven days. As Chico would say, the first week is the hardest not because the exercises are most difficult, but because you haven't yet built the habit or seen enough results to fuel your motivation. Ready for week two!
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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