Day Five- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics

Day 5: Real Struggles, Real Progress

Five days in, and I'm getting well-acquainted with the reality of this journey – both the victories and the struggles. Today had plenty of both.

By the Numbers

My weight has continued its downward trend, dropping to 196 pounds. That's a 4-pound total loss since starting this journey. My 5K time today was 35:38 – slightly better than yesterday's 37:11 but still far from my starting pace.

The Running Reality

I won't sugarcoat it – running today was tough. I made it a little more than the first mile before I was completely gassed out and had to walk. I tried to pick up my pace from mailbox to mailbox (a mental trick I've used in the past), but ended up walking the entire last mile.

It's hard not to compare this to just last week when I could run the entire 5K without stopping. Of course, back then I was fueled by "enough carbs to motivate a rhinoceros," as I jokingly put it to myself mid-run. The difference in energy levels is stark and humbling.

The rational part of me knows this metabolic adaptation is temporary, but the emotional part – the part that's huffing and puffing and watching the minutes tick by on my watch – finds it frustrating. I was just happy to make it past the one-mile mark with the way I was feeling today.

Nutrition in Ketosis

Today's menu included:

• Boiled egg (78 calories)

• Almond milk cups (60 calories)

• Grouper (235 calories)

• Avocado (270 calories)

• Spinach (30 calories)

• Egg caprese (330 calories)

Total: 1,003 calories

This represents a slight decrease from yesterday's 1,208 calories, which is intentional. I've been doing some thinking about my caloric intake while in ketosis. Even though I'm in a fat-burning state, I still need to maintain a caloric deficit to ensure my body taps into stored fat. If I consume too many calories – even from keto-friendly foods – my body will simply use the dietary fat and protein for energy rather than drawing from my fat stores.

Finding this balance is crucial. I need enough fuel to support my activities but not so much that I prevent fat loss. It's a delicate dance that requires constant adjustment.

Expanding My Exercise Routine

Today's exercise lineup included:

• 100 push-ups (maintaining my streak)

• 140 sit-ups (40+40+40+20) – my first day completing my "forties"

• 1.5 miles biking

• 10 minutes of alternating kicks

• 1.5 miles walking (in addition to the 5K)

The sit-ups represent a significant milestone for me. In my book, I write about "the forties" – sets of 40 repetitions of various core exercises that Chico had me perform daily. Today was the first day I completed the full routine of "forties" for sit-ups, though I only managed 20 on the last set. Still, it's progress worth celebrating.

My thighs have been quite sore, which I attribute primarily to the kicking exercises. The martial arts movements engage muscles that haven't been used this way in years, and they're letting me know about it.

Cold Therapy for Brown Fat Activation

I started taking cold showers again yesterday, based on my research into brown fat activation. Cold exposure is one of the most effective ways to stimulate brown fat storage and can actually help convert white fat (the stubborn kind) into brown fat stores.

Brown fat is metabolically active and burns calories to generate heat, unlike white fat which primarily stores energy. By encouraging my body to develop more brown fat, I may be able to accelerate the fat loss process while improving my body's ability to generate energy during exercise.

The cold showers are... well, cold. But there's something invigorating about pushing through that initial shock, and knowing there's a metabolic benefit makes it easier to endure.

Looking Ahead

As I move into Day 6, I'm reminding myself that transformation isn't linear. There will be days when my performance drops, when muscles ache, when motivation wanes. The key is consistency through these fluctuations.

I need to stop making excuses and just run the entire 5K like I used to – but I also need to acknowledge that my body is undergoing a significant metabolic shift. Patience is part of the process.

Tomorrow, I may try a slightly different approach to my run, perhaps breaking it into intervals to build back my endurance. I'll also continue with the cold showers and possibly extend the duration as my tolerance increases.

Every day brings new insights about how my body responds to these changes. The scientist in me finds it fascinating, even when the athlete in me finds it frustrating. This balance of curiosity and determination will carry me through the challenging days ahead.

Day 5: Real Struggles, Real Progress

Weight: 196 lbs (+1 from yesterday, -4 total). 5K time improved to 35:38, but struggled to run continuously - made it past the first mile before walking most of the remainder. Completed my first full "forties" sit-up routine (140 total reps) and maintained 100 push-ups. Added 1.5 miles of walking to my regimen while continuing biking and kicks. Reduced calories to 1,003 with strict keto foods, recognizing that caloric deficit remains crucial even in ketosis. Started cold showers to activate brown fat metabolism. Experiencing muscle soreness but pushing through as my body continues adapting to this new metabolic state.

#MiddleAgedGymnastics #KetosisJourney #ColdTherapy

This journey isn't just about getting back to flips and handstands – it's about rebuilding my body from the cellular level up. The metabolic component is just as important as the physical training, and I'm finding the process fascinating, if challenging.

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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.