EPIC!! Losing, gaining and groaning with Caroline Girvan

[BigButtons]

New thread!

@Melassa @BigButtons thanks I'll look for those. I also read about a shorter workout she did called Method but I've only found the one so far.

My daughter joined me today on a heat glute day and did the warm up and some of the session with just 1kg wrist weights or body weight so that might work. I think she needs something 20-30 max though. I I saw some short advent ones but the xmas music was off putting.

The advent ones were just the right length, I agree.

can I ask everyone, are you all specifically eating more protein? I’ve been trying to up my intake, I even bought a (foul) protein shake but most days I manage 80g. at most. I just can’t seem to fit any more in (although there does appear to always be room for carbs/wine🤔funny that!). I saw on one site I should be eating 132g. a day! Does anyone else have a protein consumption target and has an increase in protein intake been noticeably useful for muscle growth?

I also have this foul BCAA powder but it is so disgusting I’ve parked it to -the back of my cupboard- I tried taking it either before or after exercise and didn’t notice any difference in performance or recovery.

40mins on arms and shoulders today, Epic 1 Day 12. Woof. If I'm using half Caroline's weight for overhead stuff I'm happy.

Protein wise, I try to eat a decent amount of protein but haven't really done anything more. I really wouldn't fancy protein shakes. However since I started weights I no longer weigh myself - I just focus on the difference I can see and feel in my body and the difference in what I can lift.

@melassa I do try now to have protein with every meal and make it the focus of the meal ( with veg). I am sure I am still falling short, but since I refuse to weigh myself or do macros I haven't got a clue. I do have a protein drink, but it is like squash and not at all heavy. For example I will have the protein squash -40g, just had a can of tuna with avocado and veg 30 g and whatever I can be bothered to do for dinner.
I am supposed to be doing iron day 23, yet another rdl/glute thrust/bridge session. Too boring for words so i am going to swap it for a glute and hammies session from endgame that hardy had any hip thrusts.

Just a quick question as I've looked at these videos and would love to give them a go but I only have 6kg dumbbells - are these going to be heavy enough to get the benefit? I know Caroline uses 15kg but what do you all use?

The weights that CG uses varies depending on both the session and the exercise - I'm doing Epic 1 and she most often uses 10kgs but I can't go that heavy for most exercises. I would just start with 6s and see how you get on. If you're not a big lifter already, I guarantee you'll be feeling the burn with 6...

@minimini358 when I started last summer the max I was using was 5kg because that was the heaviest I had.
I bought a pair of adjustable dumbbells from Argos in the autumn. Since then I have bought another set of adjustables and some extra 5kg weight plates.
with her iron series she often uses a great range and goes a lot heavier.
you will get a great workout with 6 kg but you might find them too heavy for some exercises.
as you get stronger you will need more weights to challenge yourself, but to start with stay lighter and make sure you are doing them correctly. You can get a really effective workout using lighter weights with more reps!

@minimini358 I started with 3kg last summer, then dusted off an adjustable set I had in the back of the wardrobe to progress to 4kg, then 6. I’ve since progressed to a second set of adjustables so I now have a range of dumbbells from 3kg (which still get used occasionally) up to 12kg.

as @BigButtons said it’s best to start lighter and get your form right, than go straight to the heavies and risk injury. You can still see results with lighter weights, if too light maybe up the reps or the tempo. I certainly started to see the first results in terms of strength increase right from the 3kg.

Hi all! Been getting my husband through a bit of a stress/anxiety and post covid misery fest. But he's ok now and we are back on endgame - day 36 tomorrow! I've been doing a few random Iron workouts too, and will definitely move onto that when endgame is finally over!

I need to dig the 10kg weights out, as the 9s aren't enough, but the 12.5s are a bit much! Also may buy some 6s, as I am managing the 5s for shoulders, but can't manage the 7.5s (I'm small and fairly feeble, it would appear!).

Hip thrusts OW OW MOTHERFUCKING OW.

Iron day 24- full body- absolute bloody BRUTAL- I am done in. Everything hurts .😮😩.
I collected my mum’s ashes earlier today too😢

I'm sorry @BigButtons 😥I hope the physical pain takes your mind off the emotional a bit.

Given day one of Iron a go today and my legs are shaking 😂

Can anyone of you who have been doing the programs for a while give me an idea of what results you've seen- weight lost? Toning up?

I'm a serial cardio/hiit = the only way to lose weight and trying to change that mindset but couldn't help thinking through all the workout, I'm not out of breath am I going to lose weight!

I'm getting married next Feb and trying to lost half a stone.

The only real way to lose weight is to cut your calories a little. If it's half a atone in a year you can have a small deficit and train to improve your body composition!

Hope you are bearing up buttons x losing a parent is hard.

@fishonabicycle I've been cutting calories since November last year as I had 2 stone to lose following having my little girl, I've lost 1 1/2 stone of it with that and hiit style workouts but my overall figure is still jiggly and wobbly from having baby so I'm hoping this will help tone that up!

I do also run alongside PT & Caroline sessions. Since I got into weights, I've actually stopped weighing myself because I don't need to. I can see the results on my body - fat disappears, muscle appears. I think if anything I'm now slightly heavier, but also smaller and firmer.

Thank you for you kind words- it’s hard- yesterday wasn’t good. Hoping today will be better.
@minimini358 I think I have gained size all over tbh. But then again I was probably not a healthy size before and didn’t eat enough. I had a bad relationship with food pre Caroline, now I have to eat more to have the energy to train. I am definitely much more toned though.
I would love for my upper body to have more definition. My arms are really firm and my tops much tighter, but the cut look still eludes me.
I am in this for the long haul though. Can’t ever see myself stopping- barring a major catastrophe or simple becoming too decrepit!

www.mumsnet.com/talk/exercise/4545436-getting-fitter-and-stronger-with-caroline-girvan-all-welcome

Any advice please, my first program is Epic Heat and it's been great for me, a beginner, however when I do the leg days I am not getting any DOMs for the lower leg even with a day specifically mentioning calves. Like Day 43 here...

Lots of calf lifts which really burned I had to stop in places. Might I be doing these incorrectly? I consider my calves as needing work! I feel my quads two days later so I did something right....

@Lelivre increase your weights! That will make a huge difference! Squat and lunge deeper too.