Anyone else doing Caroline Girvan's EPIC programme?

Starting Caroline's pyramid week tonight after a full month off. Feeling nervous!!

OMG! I was wondering what they were going to be like, now I know. I will put off until Wednesday I think, tomorrow we’re going on a short hike to test our mountain legs and DP’s total lack of stamina

I got my blood test results and I’m bit low in Vit D, so I used that as an excuse to get some sunbathing in .

Took a day off yesterday as I too was feeling tired, did day 20 HIIT this morning with aircon on full blast. Again, I found it not too bad, although it does make me doubt I’m not doing it properly as opposed to I’m getting stronger and fitter.

We’re going on holiday this evening, I’m going to bring the weights but I don’t know if I’ll manage to keep up with the programme every day as we’ll also be going hiking and that usually means an early start. Way too early to get some CG in, I am so not a lark! Still, the intention is there and now I’m seeing some results I’m keen not to get behind.

I hope you feel better soon @BigButtons!

I'm small too bigbuttons - size 6 and about 46 kg - I eat around 80g of protein a day - not really much of a meat eater, but tend to have a scoop of protein powder most days and that seems to be enough. I just try to keep to home made food and not too much sugary stuff.

Just in case anyone wants a change from Caroline, here are some other options:

www.womenshealthmag.com/uk/fitness/strength-training/a704114/best-youtube-workouts/

Hmmm @wetpants I might try totting it up over a couple of days and see how much protein I really ingest. I still eat pasta (in Italy, it would be a shame not to ) but it’s not cheap pasta, it’s the posh stuff (like De Cecco I think you have in the U.K.) which stays al dente because of its higher protein content. Bread I only eat occasionally, I’ve never been a huge fan, and pizza I’ll eat maybe once a year, if that. I also eat a variety of other grains, I’ve found cutting out carbs completely doesn’t really work for me so I just stick to smaller portions and mostly whole grain, so a lower glycaemic index.

@BigButtons I’ve just started HRT, I was hoping it would make me less achey and I’d sleep better, but I’ve not noticed a huge difference yet. I still have hot flushes, I think they’ve decreased a bit but they’re still bloody there . It has only been a week or so, maybe I need to give it more time. I still have the rage and am finding my teen DD hard work, not sure if it’s the hormones or if DD really is that rude and objectionable in her moody teendom.

Ho hum, I just keep throwing myself into the next workout to burn away my rage and ignore the antics. Onwards and upwards!

I used to count macros and found it quite fascinating! But it is a faff and haven’t done it for a good while now. I do have a good understanding of them now though and I just priorities protein and vegetables. I don’t eat any pasta and bread anymore. All my carbs come from double cream, berries and vegetables and an occasionally slices of banana.

I just totted up my todays meals on MFP though, just out of interest to check I’m still on track. My protein intake for today is 142g and as my weight is 53kg, it’s good. And not difficult to obtain at all. I had a chia pudding for breakfast, chaffles with bacon for lunch and chicken stirfry for dinner with a little chia pudding for dinner too. Chia seeds are rich in protein I also had salad and veg, just haven’t broken it down to nitty gritty.

Yes, I would think you’d need vast amounts of food to reach that protein target.

I too am 164cm tall, but more of an 8-10 nowadays, depending on where I shop. I just noticed lately a lot of my trousers were getting quite snug, partly from reduced activity as I haven’t been eating as much as usual, but also I’m pretty sure it’s hormonal as my shape has changed in general. My tummy has gained a cushion and my waist has thickened. Sadly there are trousers I’m never going to get into again, so they have been given to my DD who has a teen waist. My boobs have also got bigger too, bizarrely, but everywhere else was getting saggy and spindly. Like an old teddy bear whose stuffing has got all lumpy. Now with CG I feel I’ve taken back some control of my errant stuffing.

I also find the more inactive I am the more twinges and aches and pains appear, I get stiff and creaky from sitting in one position too long, even now.

I had a 1hr full body at complex series today. For few external reasons as well as having slept poorly all week, I found it pretty hard today. I had to quit it early but only by about 6 minutes.

I always work out on empty stomach first thing in the morning and have done more or less for the last 20 years. There’s no way I’d get up at 6am to eat so it has time go down before my 7:30am start. I practise TRE and want to maximise the fasting hours as well as the fat burning when working out in fasted state. I’m also insulin resistant so fasting/TRE is important health wise.

@Moonflower12345 and @FlowerArranger
Being introduced to pistol squat has totally made me to appreciate what a strong badasses ice-skaters are! Never given it much thought before even though I used to watch ice-skating competitions a lot.

Goodness @BigButtons you’ve definitely done your share today! I just did the 1hr session but as I needed to go for a blood test this morning and run a few errands I did nearly 8000 steps in a rush (I was late for everything so had to practically run!) before 10am so I let myself off after the 1hr today. I do feel stronger, I wasn’t really achy after the session yesterday, nor the lunges the day before, just slightly stiff in certain positions, so either I’m not working hard enough or I’m getting fitter.

For flexibility I would say yoga more than “regular” stretching, although sometimes a bit of ballet pushes you beyond because they’re really strict with every pose, but I think you need to go to a class for that, you need someone to correct posture and bums sticking out etc. For agility I don’t really know what else to suggest. Maybe a dance? Not necessarily ballet but something which requires swift moves and balance. I’m not a huge fan but someone I know does salsa and Latin American dance and is still fairly nimble in her 80s.

Following all the info about diets but it does look like a lot of hard work. I’m veggie anyway and there are only so many eggs I can cope with, so the 2.2g of protein per kilo rule already seems a lot. I do snack on nuts and eat lots of pulses, alongside high protein grains, so maybe I manage it, but likely not as it seems I would need to eat huge amounts.

Up to day 38 of epic heat - have had to do lots of other of her workouts as husband has hurt his back and we are doing epic heat together. Today I redid day 29 - full body dumbbell circuits! Tough ... I have managed to push my weights up a bit.

@FlowerArranger each to their own with the macros! It's finding a sustainable method for you, I think.

I've really loved beast mode, so would highly recommend that!

Today was supposed to be my rest day, but as I'm out all day tomorrow I thought I'd power through by doing CG's Calisthenics workout from yesterday. Maybe it's because I'm tired but I didn't get on with it, so diverted to my old favourites - Anna, Rebecca and Lucy. And before I knew it I'd been at it for 90 minutes!

Although I am finding each one a challenge it is no longer a fear because I am familiar with the pain and know I can finish in some form or another😂

@BigButtons: I like the 'finish in some form or another' - the ongoing story my workout journey...

I don't think I can be bothered with macros. I'm happy if I can reduce carbs (other than vegetables) and up the protein. I'm also trying very hard - with the help of Annie Grace - to cut alcohol down to 2-3 glasses a week.

@Melassa: I can accept that I'm less strong than I used to be. I think my stamina and endurance are pretty good, given my advanced age . BUT I find it really hard to get to terms with my reduced agility. I really want to focus on this more. Can anyone suggest some good workouts, other than stretches, for improving flexibility and agility?

After nearly five months I'm finally close to finishing EPIC! Obviously I've done lots of other stuff in between, but now I'm wondering where to go next. EPIC 2, EPIC Heat, Beast Mode...??? I feel I need a change!

@BigButtons have you tried the barcode scanner? So to do bread and butter I would scan the bread packet and it should match up the calories and macros (check the label though as sometimes they are wrong). Butter at the start I weighed it (put on scale, take out butter you need, weigh again to see how much less there is) now I'm used to how much it is because I've tracked for so long.

The thing with MFP is to be specific. You can't just put in bread. You'd put in hovis white farmhouse for example. The screen where it shows you the calories also shows the ratio of carbs/fat/protein. If you scroll down to nutrition at the bottom of your diary, and then on to the nutrients tab it shows you a breakdown of all the macros. Message me if you get stuck and I can send you screenshots if that would help.

I do exercise on an empty stomach as I try not to eat until lunch to get a 16 hour fast overnight. Don't really feel hungry in morning now. But it does look like it might be better to eat a protein snack before time.com/4986422/working-out-fasted-cardio-benefits/. Not sure about bcca supplements but I am suspicious (and doubt I need them anyway for the level of exercise I am doing ) www.cbc.ca/life/wellness/bcaa-supplements-helpful-or-hype-experts-sound-in-on-the-popular-fitness-product-1.5340233.