Body transformation training blog: part 4

After seven weeks of workouts and dieting, the end of my transformation – a Men’s Fitness cover model style photoshoot – is finally in sight. But before I get there, I’m going to have to tackle arguably the toughest phase of the plan: depletion workouts.
These involve reps. Lots of them. The idea is to hammer my muscles repeatedly using light weights to deplete my glycogen stores during the first half of the week, then feast on carbs in the second half. In theory, the lack of glycogen will make the muscles very absorbent when the carbs are reintroduced, helping to create a more defined look for the shoot.
The only problem is, tackling a 900 rep workout – even with lighter weights – would be challenging at the best of times, let alone when my energy levels are already seriously low due to the lack of carbs and fats in my diet. But at least there’s only a week to go. Time to grit my teeth and hit the gym floor for the final push.
Watch the video to see how I get on with my first depletion workout. For more information, visit

Ben Ince

Between 2010 and 2016, Ben was the deputy editor of Men’s Fitness UK, which predated, and then shared a website with, Coach. Ben also contributed exclusive features to Coach on topics such as football drills, triathlon training plans and healthy eating.