Body Transformation: Coach Canole

Drew didn’t want to be a product of his environment. He rose above his surroundings and showed others how to live healthy. The best part: he’s just getting started!

Name: Drew Canole
Email: drewcan777@gmail.com

Drew Canole Drew Canole
AGE 29
HEIGHT
6'0"
WEIGHT
187 lbs
BODY FAT
21%
AGE 30
HEIGHT
6'0"
WEIGHT
177 lbs
BODY FAT
7%

Why I Decided To Transform

I wanted to be in the best shape of my life. Living in Michigan, where the obesity rate is outrageously high, I watched my friends, family, and what seemed like everyone around me, struggle with their weight. I had friends who looked 10 years older than they should because of their weight. I was tired of having no energy, no passion in my relationships, and saw myself going down the same road as many people around me were.

The interest people had in my transformation overwhelmed me. I had people coming to me for advice, direction, and mentorship, asking, "What are you doing? How are you changing your body like this?" These types of questions made me an educator on body transformation.

My life completely changed after my transformation. I have more energy, sleep better, and communicate better. I believe everything in our life is reflected in our physical body. Once I was able to transform, all other aspects of my life improved. I became an expert at transformation with a greater degree of body awareness. I know what to eat, when to eat, and how train.

How I Accomplished My Goals

Something I used, and strongly recommend so you don't give up, is to define a strong "Why" for your transformation and make it public so others hold you accountable. Throughout my transformation, I had Facebook fans/friends for accountability.

At the beginning, I publically posted my transformation "why" and instantly had support and interest from my social network. If I gave up, I'd be letting every single one of them down. My inspiration came from wanting to get the most out of life and the drive to help others do what I accomplished.

Supplements That Helped Me Through The Journey

I geeked out on quality, organic vegetables, high quality natural proteins, grass-fed beef, pastured eggs, and wild caught local fish. My secret weapon was juicing vegetables. I did three-day juice fasting once a month.

I also incorporated an intermittent fasting protocol. I was able to get lean fast without losing mass during calorie deficits because I was juicing and making an abundant amount of nutrients available to my body.

Diet Plan That Guided My Transformation

I tested my metabolic type and found that I'm a fast-oxidizer; a protein type. I ate often; primarily low carbohydrate-paleo. I turned into a total caveman.

Meal 1
  • eggs

    Eggs

    3

  • turkey

    Turkey

    6 oz

  • veggies

    Vegetables

    1-2 cups

Meal 2
  • veggies

    Green Vegetable Juice

    24 oz

Meal 3
  • nuts

    Nuts (varied)

    1/4 cup

  • veggies

    Vegetables

    1-2 cups

  • fish

    Fish

    8 oz

Meal 4
  • eggs

    Eggs

    3

  • turkey chicken

    Turkey or Chicken

    6 oz

  • veggies

    Vegetables

    1-2 cups

Meal 5
  • coconut avocado

    Coconut or Avocado

    1/4-1/2 cup

  • ground beef

    Ground Beef

    8 oz

  • veggies

    Vegetables

    1-2 cups

Training Regimen That Kept Me On Track

I worked out six times a week and incorporated stair sprints or treadmill sprints twice a week. Occasionally, I did two-a-days in the morning and afternoon.

Day 1: Quads/Calves
  • Barbell Squat Barbell Squat

    Barbell Squat

    5 sets of 8 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 8 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 8 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 8 reps
Day 2: Back/Biceps
  • Pullups Pullups

    Pullups (Weighted)

    5 sets of 8 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 8 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 8 reps
  • Cable Preacher Curl Cable Preacher Curl

    Cable Preacher Curl

    3 sets of 8 reps
  • Standing One-Arm Cable Curl Standing One-Arm Cable Curl

    Standing One-Arm Cable Curl (using Cable Crossover machine)

    3 sets of 8 reps
  • Incline Hammer Curls Incline Hammer Curls

    Incline Hammer Curls

    3 sets of 8 reps
Day 4: Chest/Triceps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    5 sets of 8 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    3 sets of 8 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    3 sets of 8 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    3 sets of 8 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    3 sets of 8 reps
  • Front Raise And Pullover Front Raise And Pullover

    Front Raise And Pullover

    3 sets of 8 reps
Day 5: Shoulders/Abs
    • Barbell Shoulder Press Barbell Shoulder Press

      Barbell Shoulder Press

      5 sets of 8 reps
    • Arnold Dumbbell Press Arnold Dumbbell Press

      Arnold Dumbbell Press

      3 sets of 8 reps
    • Side Lateral Raise Side Lateral Raise

      Side Lateral Raise

      3 sets of 8 reps
    • Front Cable Raise Front Cable Raise

      Front Cable Raise

      3 sets of 8 reps

TRX Abs Circuit

Day 6: TRX Day
Day 7: Rest

What Aspect Challenged Me The Most

The diet. Being social with my friends in San Diego and avoiding alcohol and the other things was difficult. I overcame it by continuously thinking about the future, imagining my future self, and creating this new identity.

Too many people change their body and end up back where they started because they didn't change their mindset and identity. This was critical to my success. I created a new identity, transformed my body, and life.

My Future Fitness Plans

My transformation has inspired me to become a resource for others looking to improve their health. I've become a transformation coach, teaching the principals I discovered.

I developed an online show, FitLife.tv, where we interview health experts all over the country. We have 4-5 new episodes that come out weekly about fitness and health. Our goal is to create a documentary and have it on Bravo or ABC so we can have a mass-scale impact.

Suggestions For Aspiring Transformers

Declare your "why" because transformation begins in the mind. Post a short video and share it.

Ask yourself five questions:

  1. Why do you want to get healthy or stay healthy?
  2. What will you look like?
  3. What do you want to feel like?
  4. What will others say about you after your transformation?
  5. What do you want your legacy to be?
How Bodybuilding.com Helped Me Reach My Goals

The videos and podcasts were hugely helpful and much of my workout planning and inspiration came from Bodybuilding.com. I found the articles extremely helpful during my process and want to make a point of sharing this quality content with my fan base.