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

Day 6: Shifting Gears

Six days into this journey, and I'm already seeing meaningful changes in my approach and results. Today brought some significant milestones along with strategic adjustments to my routine.

The Numbers Game

My weight has dropped to 193 pounds – that's a 7-pound loss since Day 1 and 3 pounds since yesterday. This rapid pace of weight loss will almost certainly slow down soon, but it's encouraging to see such tangible results in less than a week.

A Different Approach to Cardio

I decided to change things up today. Instead of struggling through a 5K run that's clearly challenging my ketosis-adapting body, I went for a hike instead. I covered 4.75 miles in 65 minutes – nearly the same distance as my 5K but in a format that was more sustainable for my current energy levels.

This felt like a smart adaptation rather than giving up. The varied terrain of the hike provided intervals of intensity without the psychological defeat of having to stop running. The change of scenery and more natural pace was exactly what I needed at this stage of my journey.

Nutritional Strategy

Today's menu included:

• Egg caprese (130 calories)

• 1 oz. red grouper (200 calories)

• 3 strawberries (15 calories)

• Cauliflower (158 calories)

• Zucchini (220 calories)

• Lamb (505 calories)

Total: 1,228 calories

I'm continuing to find the right balance with my caloric intake. Today's slightly higher calories provided the energy I needed for the longer hike and increased training volume. The food choices remain strictly keto-friendly, focusing on proteins, healthy fats, and low-carb vegetables.

Expanding My Training

Today's workout lineup:

• 100 push-ups (maintaining my daily streak)

• 120 sit-ups (maintaining high volume)

• 300 meters swimming (10 minutes)

• 1.5 miles biking

The addition of swimming is significant – not only as cross-training but as direct preparation for gymnastics. Swimming builds the shoulder strength and body awareness that translates well to gymnastics movements. The 300 meters might not sound like much to experienced swimmers, but it's a solid start for rebuilding this skill set.

I've maintained the consistency in my calisthenics, with triple-digit push-ups for the fifth consecutive day and a strong showing of 120 sit-ups. These foundational exercises are the bedrock upon which more advanced skills will be built.

Body Adaptations

I'm noticing subtle changes beyond just the scale number. My midsection feels tighter, and my energy levels are becoming more consistent throughout the day. The extreme fatigue I experienced in the first few days of ketosis adaptation is beginning to level out.

The cold showers I've incorporated seem to be helping with recovery between workouts. While I can't scientifically measure the brown fat activation, I can feel a difference in how my body responds to exercise and recovers afterward.

Looking Forward

As I move into Day 7 – completing my first week – I'm feeling increasingly confident about this journey. The combination of weight loss, expanded exercise capacity, and increasingly stable energy levels suggests my body is adapting well to both the ketogenic diet and the increased physical demands.

Tomorrow, I plan to maintain this momentum while potentially reintroducing some basic gymnastics movements. I'm also considering adding some mobilization work to improve my overall flexibility – a crucial component for the gymnastic skills I'm working toward.

The hike was such a success that I'll likely incorporate it as a regular alternative to running while my body continues adapting. Sometimes the smartest approach isn't pushing harder but finding a better path forward.

When Chico was training me years ago, he would often modify exercises to work around limitations rather than forcing something that wasn't ready. "You don't build strength by breaking," he would say. This wisdom applies perfectly to this phase of my journey – adapting intelligently rather than pushing blindly forward.

Day 6: Shifting Gears

Weight dropped to 193 pounds today (-7 total)! Replaced struggling 5K runs with a more sustainable 4.75-mile hike, completed in 65 minutes. Increased calories to 1,228 to support higher activity levels while maintaining strict keto choices. Expanded my training with 300 meters of swimming (10 minutes) while maintaining 100 push-ups (5th consecutive day) and 120 sit-ups. Cold showers seem to be improving recovery between workouts. Noticing body composition changes beyond the scale – midsection feeling tighter and energy levels becoming more stable. As Chico would say, "You don't build strength by breaking" – adapting intelligently rather than pushing blindly forward.

#MiddleAgedGymnastics #AdaptAndProgress #KetosisJourney

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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.