Amateur Bodybuilder of the Week: Parker Cote

Amateur Bodybuilder of the Week: Parker Cote! - Pics and info and more!
  • Name: Parker Cote
  • E-mail:
  • Age: 21
  • Where: Barrington, Rhode Island
  • Height: 5' 10"
  • Weight: 195 Lbs.
  • Years Bodybuilding :6
  • Favorite Bodypart: Chest And Abs
  • Favorite Exercise: Deadlift, Incline DB Press, & Hanging Leg Raise
  • Favorite Supplements: Optimum Nutrition 100% Whey Protein

How Did You Get Started?

I began weight training in my freshman year of high school, after my older brother took me for a workout at my local gym. At the time, I had no idea what to do, so I followed Arnold's Encyclopedia of Bodybuilding, which was helpful in providing me with exercises and sample meal plans. In my home gym, I had a Bowflex, a bench press, and free weights up to 35 pounds. At the time that was all I needed. Despite the fact that I wasn't training or dieting properly, I still saw exceptional results.

As I learned more about the sport and dieting-and more about modern muscle building techniques from and magazines, I became more educated. I combined what I read with my own experience, and soon enough I had a sound understanding of the sport.

What Workout Plan Worked Best For You?

My body responds best when I train each body part only once a week- below is my current split:

Arrow Sample Training Week:

Here is a sample week of workouts:

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With this split, for each exercise I typically perform 3-4 sets of 8-12 reps. I definitely have my heavy days, but most of the time I use moderate weight and train to feel the muscle working. My body responds better to lighter weight with higher reps than to extremely heavy weight and low reps- but of course I've used both in my program. It is crucial to mix it up, and heavy training has its place in anyone's program.

What Nutrition Plan Has Worked Best For You?

I have tried several nutrition plans with varying success, the best one, and the one that I am currently on is simple. I don't count macronutrients, but I follow a clean diet Monday through Saturday. During this time, my diet consists mostly of chicken, steak, tuna, whole grain bread, old fashioned oatmeal, rice, fruits, vegetables, and whey protein. On Sundays, I will eat whatever I want as long as I ate well throughout the week. This serves two purposes-it allows me to stay sane by taking a break from my diet while also stoking my metabolism.

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Each meal throughout the day consists of sufficient protein and either carbohydrates or unsaturated, healthy fats. The two meals where carbs are the highest are breakfast and post workout. At breakfast, I will have slow digesting, low glycemic carbs, such as oatmeal and fruit. After my workout, I will have a Gatorade to replenish the glycogen stores that were depleted during the workout. Surprisingly, I don't cut carbs at night, and I never have low carb days because my body needs them.

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I have tried to do a few low carb days, but they always end up with me feeling overly tired and overindulging, so despite what some magazines and other bodybuilding literature may recommend, I find that I always need to have carbs in my body and muscles to feel full. Every day, I also make sure I am getting enough EFAs, so I will typically have 2 caps of fish oil twice a day, or I will have a serving of fish. Either way, those "good" fats are crucial to a complete diet, and I make it a point to include them.

I have included a sample meal plan below:

    Meal 1
    -2 Scoops of ON 100% Whey Protein
    -1 Banana
    -1 Cup of Old Fashioned Oatmeal

    Meal 2
    -Chicken Breast
    -2 Fish Oil Caps

    Meal 3
    -Chicken Breast
    -Olive Oil Vinagrette

    Meal 4 (Post-Workout)
    -1 Gatorade
    -2 Scoops of ON 100% Whey Protein

    Meal 5
    -Chicken and White Rice
    -1 Can of Tuna
    -2 Pieces of Wheat Bread

    Meal 6
    -2 Scoops of ON 100% Whey Protein

What Supplements Have Given You The Greatest Gains?

Optimum's 100% Whey Protein has been a staple in supplement regimen for years. It is inexpensive, easy to mix, and effective. It tastes great too. I am also taking Olympian Labs Fish Oil, which is an excellent supplement for general health.

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Why do you love Bodybuilding?

I love bodybuilding because I am a goal driven person, and I love a challenge. The best thing about bodybuilding is that nobody can take your results away from you, and your body is the result of your hard work and discipline, nobody else's. It is an incredibly rewarding sport- it is simple, put in the work and the results will follow. You live longer, you feel better, you look better, there is simply not a negative aspect to working out.

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What Are Your Future Bodybuilding Plans?

I hope to become a fitness model and appear in major bodybuilding and fitness magazines. My ultimate goal is to get on the cover of a fitness magazine. Writing is another one of my passions, so I could definitely see myself writing for a bodybuilding or fitness magazine as well. So far, I have been featured in REPS!, Maximum Fitness, and FLEX, and I am currently focused on getting professionally photographed for workout spreads in fitness magazines- that is my dream.

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What One Tip Would You Give Other Bodybuilders?

Keep your head up and be persistent. It takes time to get a great body. You need to do your homework- read all of the bodybuilding and fitness literature you can get your hands on- magazines, websites, and books will all help. At the same time don't believe everything you read. To become truly educated about the sport, you must take what you read and combine that with personal experience. And always keep in mind, as cliché as this is, what works for someone else may not work for you.

Consistency and patience are key. I remember when I first started, I always kept in mind something Arnold said- don't get discouraged if you see other bodybuilders who are bigger than you, they've simply been working out longer. That mindset allowed me to focus on where I was at that point (I was only 145 pounds!), and to enjoy the process. If you are diligent, focused, and driven, you will be unstoppable.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Ahmad Haidar, and Dexter Jackson.

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