Day Ten- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics
- Jay M. Horne
- Apr 15
- 4 min read
Day 10: First Milestone & Protein Discoveries
Ten days! It's my first significant milestone in this journey back to gymnastics fitness. While ten days may not sound like much, it represents consistency, dedication, and the establishment of new patterns that will carry me forward.
Progress in Numbers
Today brought my first additional weight loss after four days of stability – I'm down to 192 pounds, which represents an 8-pound total reduction from my starting weight. My 5K time showed significant improvement at 39:30, which at first glance might seem slower than previous days, but this includes a 40-minute weight training session that I incorporated into my routine today.
The 10-Day Comparison
Looking at these side-by-side photos, the changes might not be dramatic to the casual observer. This is completely normal and expected. As I've learned from research and various fitness blogs, visible body composition changes typically require losing approximately 10% of your starting weight. At 200 pounds, that would mean about 20 pounds lost before dramatic visual differences become apparent.
What matters most is that I know there are changes happening beneath the surface – metabolic adaptations, muscle conditioning, cardiovascular improvements, and the establishment of sustainable habits. The visual transformation will follow in time as these internal changes accumulate.
Nutrition Revelations
Today I returned to a more moderate caloric intake after yesterday's higher-calorie experiment:
Salad (350 calories)
Protein drink (170 calories)
Ham (140 calories)
String cheese (180 calories)
Total: 840 calories
This represents a significant reduction from yesterday's 2,240 calories, continuing my exploration of caloric cycling to prevent metabolic adaptation.
I've discovered something interesting about egg whites that's worth sharing: they are possibly the most protein-packed, lowest-calorie filler of all foods. By simply boiling eggs and discarding the yolks, you can get an impressive amount of protein for very few calories – six egg whites contain under 120 calories while providing substantial protein!
This kind of nutritional efficiency is exactly what I'm looking for in this phase of my journey – foods that provide maximum nutritional benefit for minimal caloric cost. I'll be incorporating more egg whites into my diet going forward.
Training Evolution
Today's exercise lineup included:
100 push-ups (9th consecutive day)
120 sit-ups (5th consecutive day at this volume)
40 minutes of weight training (new addition)
The weight training represents an important expansion of my routine. After establishing consistency with bodyweight exercises, adding resistance training will help preserve and build lean muscle mass while I continue in a caloric deficit. I focused on basic movements – squats, lunges, rows, and presses – using moderate weights with higher repetitions.
I've temporarily paused the kicks practice to make room for weights, though I plan to rotate various activities to maintain a balanced approach to fitness.
Reflections on the First Ten Days
Looking back at these initial ten days, I'm struck by several realizations:
Consistency trumps intensity: My daily commitment to push-ups and sit-ups, even on days when other exercises varied, has produced the most noticeable strength improvements.
Metabolic adaptation is real: The initial struggles with running performance during ketosis adaptation were challenging but have begun to stabilize.
Nutritional experimentation yields insights: Testing different caloric intakes and food combinations has helped me understand how my body responds to various fueling strategies.
The mental game matters: Pushing through doubts about running capacity and maintaining discipline with nutrition has strengthened my mental resilience.
Progress isn't linear: Weight loss, performance improvements, and energy levels have all fluctuated throughout these ten days, reinforcing the importance of focusing on long-term trends rather than daily variations.
Looking Forward
As I move into my second ten-day block, I plan to:
Incorporate more gymnastics-specific training, including handstands, hollow body positions, and tumbling progressions.
Continue exploring optimal nutrition, with special attention to protein efficiency as demonstrated by my egg white discovery.
Establish a more structured rotation of cardio, strength, and skills work to ensure balanced development.
Begin tracking sleep quality and recovery metrics to optimize my training-to-recovery ratio.
Set some specific performance goals for Days 11-20 to maintain motivation and direction.
This ten-day milestone isn't just about what I've accomplished so far – it's about confirming that I can establish and maintain the habits necessary for long-term transformation. The foundation is set; now it's time to build upon it.
Day 10: First Milestone & Protein Discoveries
Hit my first milestone today! Weight down to 192 pounds (-8 total), breaking through a four-day plateau. Added weight training (40 minutes) to my routine while maintaining 100 push-ups (9th consecutive day) and 120 sit-ups (5th consecutive day). Returned to a moderate 840 calories after yesterday's high-calorie experiment. Made a key nutritional discovery: egg whites are the most protein-packed, lowest-calorie food available—six egg whites provide substantial protein for under 120 calories! Looking at my 10-day comparison photos, visible changes are subtle, which aligns with research showing you typically need to lose about 10% of your starting weight before dramatic visual differences appear. The first ten days have proven I can establish and maintain the habits necessary for transformation. The foundation is set; now it's time to incorporate more gymnastics-specific training as I move forward.
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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