Anyone else doing Caroline Girvan's EPIC programme?

[BigButtons]

I thought I was pretty fit and toned. I have exercised consistently most of my life: weights, cardio, hit, running etc ( now 53). I have just finished day 8 of EPIC and feel like a complete wuss. It was the lunges one. I wanted to be sick even though I was standing infront of a large fan the entire time.
How do people actually manage to get through these? I have just looked ahead to the burpee day and feel like I am simply not up to this.

@Melassa that’s great news re the lunges. I can confirm that I am feeling it very much today, especially in my glutes😮
Think this is the most sore I’ve been on this prog.
I have ordered some BCAAs from Amazon in the Hope that I’ll help with future recovery times.

Think it’s chest and triceps for me today😃

Despite of my fears I really enjoyed the 40 min glutes session this morning! I bet my buns will be on fire later on though 😨

There was one exercise I couldn’t do, single leg bridge jump. I tried but found it really hard. I wonder if it’s lack of core or glutes strength?

Re: pistol squat, I’m not strong enough to do it yet but I’ve set it as my personal challenge to try to master it - eventually! I know look at all those ice-skaters with new eyes and new found respect. Imagine doing pistol squat on skates, spin around several times whilst at it and then just glide off like it was no big deal

@wetpants I find the bridge jumps hard too, maybe it’s a lack of core strength. I’ve done loads if core exercises now and in the past, but I still think I’m missing some strength there. I can no longer get my legs up in the air when doing a freestanding headstand, whereas I was doing them on the beach only a few years ago.

I haven't actually done epic 2 Melassa so can't vouch it's pistol squat free! But certainly I don't remember them at all in epic heat nor the recent one week programs. I struggle with them because I have a bad knee and I just cannot put all my weight on one leg in that way.

That's so true about ice skaters wetpants. And they make it look so easy and graceful!

I was also confused by the bridge jumps as to which part of me was supposed to be working. I think it must be a combo of quite a few muscles with focus on core abs glutes.

Chest and tricep day 19 done- I was silly and started with much too heavy weights- felt ok for a while and then suddenly didn't. I felt it much more in my shoulders than anywhere else

@Melassa I was too worried I might injure myself so didn’t persevere with them. And like SophieLion I wasn’t sure how it was suppose to feel and felt bit confused how to do it.

Did beastmode lower body yesterday (quads sore now) and the chest and triceps session today. For the first time I didn't do the finisher as there was no way my body could do anymore push ups....and they were dead stop ones. it was a really tough workout.

I also tried the Rebecca louise lower abs yesterday (thank you flowerarranger). Was a different format to what I'm used to and liked it apart from her constant stream of chatter which I found quite annoying.

These sound great!

Placemaking to come back to when not injured!

@SophieLion beast mode sounds really tough. I am finding epic a big enough challenge! My bum still hurts from leg day on Tuesday! I have the full hour body today😳

Hi bigbuttons, I found that Epic I did get progressively harder. I found it very manageable at the beginning but was much tougher towards the end. For me, epic heat, the circuit series and beastmode are all about the same standard (albeit slightly different formats) to the end of epic I.

Of course I think the weights we choose makes a huge difference. For the chest and triceps today, I had a whole range and often changed dumbbells according to how I was managing.

Good luck for the full body today! 🍀

@SophieLion

Hi bigbuttons, I found that Epic I did get progressively harder. I found it very manageable at the beginning but was much tougher towards the end. For me, epic heat, the circuit series and beastmode are all about the same standard (albeit slightly different formats) to the end of epic I.

Of course I think the weights we choose makes a huge difference. For the chest and triceps today, I had a whole range and often changed dumbbells according to how I was managing.

Good luck for the full body today! 🍀

Yes I had to change for my chest and triceps yesterday. I started off too heavy and had to drop to light weights. I was worried about damaging my left shoulder which is considerably weaker than my right and can be easily pulled. Good to know the kind of level beast mode is at. I have found none of epic easy, but I guess the more effort you make the harder you make it. 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😂

@Melassa - I'm not into supplements (other than calcium, vitamins etc.) and hadn't heard of BCAA, which it seems are a ‘muscle insurance policy’ for endurance athletes, according to this article:

www.mensjournal.com/health-fitness/why-you-should-consider-bcaa-supplements/

I usually work out in the morning, one and a half hours on an empty stomach. According to the above, though, this is not a good idea because “the body is essentially pulling BCAAs from muscles during exercise if it needs them for energy production; thus you break down muscle tissue to supply energy, which isn’t good.”

Just wondering whether you guys take BCAAs? What experiences have you all had with this?

As for pistol squats: I used to ice skate as a teenager and at the time found them easy-peasy. Imagine my horror when I realised that I can no longer do them. Okay, it's been 50 years, but still... LOL

Yes! The horror of not being able to do stuff anymore! Stuff that was always so easy! I’m finding it hard resigning myself to being less agile and less strong, which is why I perhaps push myself too much and pull muscles unnecessarily (weak left shoulder, I hear you @BigButtons).

I’d not heard about BCAAs, but I was told by a PT back in the mists of time to never exercise on a completely empty stomach, which for me is a challenge in the mornings, not enough time to eat, digest and exercise before rushing off to work. I also reduced my running by a lot as it was eating into my muscle store and I started looking very skinny and wiry (read shrivelled) instead of ripped.

I will look into where I can buy supplements, thanks for the heads up.

@Melassa the BAAs will arrive today. I need to have more protein. Hopefully it will help with the endless post workout stiffness too.
Did the hour full body today. Can’t say I enjoyed it, not because it was too hard( although of course it wasn’t easy) I just found it a bit boring. Romanian deadlifts every 4th exercise will no doubt add to the still sore glutes from Tuesday.
I’ll give myself a day off tomorrow before the hiit, might check out what Kassandra has to offer🙂.
I do feel slightly lost on rest days so need to have something planned in but make sure I don’t over tax myself.

I have joined the CG over 50s Facebook group. Someone one there suggested I do macros. It all looks hideously complicated.
Anyone on here do them?

Push ups - how TF does one get off the ground with a skull crusher push up? Surely that defies the laws of physics?

Chest and triceps completed, pleasantly tired but not really sweaty. I might squeeze in an abs session. Or maybe not. I saw where overzealousness got me last time. I will go out for a brisk walk instead.

@Melassa I don't recall pistol squats at all in epic 2. Skullcrusher pushup was my nemesis for ages, but they do get easier!

@BigButtons I do macros. It took me a while to get my head around but I love it now. Once you get an idea of what is high in protein, carbs etc it becomes much easier. I aim for calories first, then protein then usually carbs and fats fall in line. I highly recommend the macros inc Facebook group, they are really helpful and have a lot of good info and will check your macros (if you work them out on their website first). I had lost 3 stone but then struggled with the last 10lb but macros have helped with that a lot. I can honestly see myself eating like this forever. I just use the free version of MFP, no need to pay. You can change the % of p/c/f, it won't be exact (have to pay for premium for that) but is near enough.

@wetpants I am a figure skater and the whole of epic has really helped my skating. My legs are so much stronger! I should do pistol squats more as I know they'd help me get deeper into my spins.

I also often work out first thing on an empty stomach. I know I shouldn't but I find it takes more time to eat and then wait to digest and would rather get my exercise done.

I don't use any supplements.

Today I did beastmode day 9 full body. Was more manageable than yesterday's chest and triceps. Rest day tomorrow for me!

@Moonflower12345 I have joined that group and have don’t the calculations and given info to the coaches. It all seems desperately time consuming. Perhaps it would be easier for me to up my protein and reduce carbs.
I really need to cut back on the alcohol. I have got into very bad habits bourne out of stress and boredom 🙁.
Hiit day 20 today. My right knee and hip are aching. Probably the crouch down swinging kettlebell exercise from yesterday …….

@BigButtons do you meal prep? I find that helps a lot. I plan my vague day out and then look at what I'm missing/over on then adjust where I need to. I am very dull though, I always eat the same breakfast and a variety of 5 or 6 different lunches. I do vary my evening meals though!

I can see how it might look time consuming and at the start it can be. I hit a 500 day streak on MFP yesterday so have all my meals saved and it takes me about 3 minutes a day now if that.

I would start out by trying to hit your calories and protein for a couple of weeks. See how you get on and then look at carbs and fat. Protein was a game changer for me, it fills me up and stops me getting hungry.

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.

@Moonflower12345 thanks😃
I downloaded map but I don’t understand it. If I put in bread and butter for breakfast it doesn’t ask me the weight of the bread and butter so how would it know the calories?
If I want to eat say tomatoes and bean salad for lunch how would I put in the weight abs how would it calculate the carbs/ proteins etc.
I know that I often over complicate new things but this blowing my head off.

On a happier note I did the day 20 hiit and actually managed 4 proper push ups on dumbbells . I was sweating so much I had to keep wiping my face with a towel.
It’s great that her hiit isn’t simply endless rounds of burpees/ mountain climbers/ high knees etc.
Looking at you Joe Wicks.
I stopped doing hiit because I thought that’s what it was!

Sorry I downloaded MFP- auto correct

@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.

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!

@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!