Parker Cote Fitness Model & Writer Talks With

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Name: Parker Cote

Age: 24

Height: 5′ 11″

Residence: Boston, MA

Weight: 187

Occupation:Fitness Model, Writer

Nominated for the “2011 Male Model of the Year Award,” National Magazine Cover Model, Cosmopolitan Magazine’s 2011 Massachusetts Bachelor of the Year, Appeared in over 90 national and international magazines

When did you get started with fitness?

Well, when I was 15 years old I had a rough day at school, and my older bother brought me to the gym to get my mind off things.  What was intended to be a temporary stress release turned into my new passion.  I loved the idea that the harder I worked, the better the results were.  Fitness is one of the rare things in life that you actually get out of what you put into it.  After a few weeks of exercising regularly and eating well, my dad noticed my dedication to it and brought me home an issue of Muscle & Fitness.  I read the issue cover to cover (I still have it!) and literally read every piece of fitness literature I could find.  I eventually gained a sound knowledge of exercise and nutrition and still continue to learn more everyday.
Parker Cote

What drives you to be so fit?

I’m a driven person by nature.  Growing up, I wrestled for 10 years and I loved the challenge, sacrifice, and dedication it took to succeed.  I chose to not continue wrestling in college so I could focus on academics, and at that point, health and fitness was a natural transition. The sense of accomplishment after a hard workout is honestly one of the best feelings one can experience.  That alone is enough to keep me coming back for more.

What has been the hardest obstacle for you to overcome?

Finding exactly how to prepare my body for photo shoots had been a challenge, especially when I first started.  Slight alterations in nutrition can result in drastic changes, so it takes a lot of trial and error.  It took me a while but I finally figured out what works for me.
Parker Cote

Could you tell us about your current training program?

My split and workouts change all the time, a few things remain consistent- I train each body part one time per week and prefer to focus on one muscle group per workout.  When I see people doing Chest, Biceps, Back, Calves, and Abs on the same day, they’re spreading themselves to thin.  Just focus on one bodypart, train it well, and you’re set.

Every exercise is 3 sets of 8-12 reps.


  • Incline BB Press
  • Flat DB Press
  • Paralell Bar Dips
  • Cable Crossovers
  • Pushups


  • Wide Grip Pullups
  • Close Grip Pulldowns
  • Hammer Strength Machine Row
  • Seated Cable Row
  • DB Pullover


  • Leg Extension
  • BB Squat
  • Walking DB Lunge
  • Lying Leg Curl
  • Seated Calf Raise


  • Standing BB Press
  • Seated DB Arnold Press
  • DB Side Laterals
  • BB Front Raise
  • Cable Rear Delt Flyes


  • Standing BB Curl
  • V-Bar Triceps Pushdown
  • Rope Hammer Curl
  • Close Grip Bench Press
  • Machine Preacher Curl
  • Overhead DB Extension


  • Hanging Leg Raises
  • Decline Crunch
  • Crossover Oblique Crunch
  • Back Extension

Here is a sample plan.  If you like the workouts, I offer personalized exercise and nutrition programs at my site,
Parker Cote Abs

What does your diet look like?

My diet is definitely a modified form of the caveman diet.  If it didn’t exist a few hundred years ago, I don’t eat it.  That means vegetables, fruit, meat, nuts, etc.  A high protein, low to moderate carb, and moderate fat diet works best for me.  I have never counted a macronutrient in my entire life.  Why make it unenjoyable?  I’m an extremely hard worker, but weighing out food and counting calories just isn’t for me.  Make sure you aren’t just getting your protein from chicken- opt for fish, lean steak, eggs, quinoa, whey protein, and other sources.

Another crucial part of my diet is a cheat meal every Sunday.  It is the perfect way to quite literally have your cake and eat it too.  The planned cheat meal on Sunday gives me the motivation to stick to my diet throughout the week, but also helps increase my metabolism and fill out my muscles.  And once I’ve had what I’ve been craving on Sunday, I’m ready to go on Monday.  I highly recommend adding this to your diet.  It also helps with longevity.  What good is dieting clean for months straight to just binge and gain the weight back you just lost?  The cheat will make it all balanced!

Parker Cote

Do you Take Any Supplements?

Supplements are great if you have the right expectations for them.  They will help improve your body, not do the work for you.  I try to keep everything as natural as possible, but when I do take supplements, I have Cellucor’s IsoPro Ultra Lean Whey Protein after my workouts, and I’ll have Cellucor’s C4 Extreme before.  It’s an excellent pre-workout product if you’re feeling tired or need an extra boost.

What Is Your Favorite Body Part To Train?

My favorite bodypart to train is triceps- I always get a great pump when I train them and there is such a wide variety of different exercises that it’s impossible to get bored.

If you could start back form the first day you started training would you do anything different?

No, the journey has been amazing.  The mistakes I made as a weight room rookie helped me learn how to do it properly.

Is there anyone in the fitness industry you look up to?

Who doesn’t look up to Greg Plitt?  I mean he has been dominating the fitness industry for years.  He is someone who I saw on covers when I was a teenager just starting to get in shape, so he is definitely someone who inspires me.  I have also had the opportunity to meet him and he has given me some great advice over the years.  James Ellis is another fitness model I look up to.  His combination of success and humility is something to aspire to.
Parker Cote

Final Advice For Readers?

Don’t get discouraged.  Results take time, so just be patient and consistent and you will achieve the physique you desire. – Parker Cote

Parker Cote Websites