The bodybuilder revealed the strict regiment her daily routine turns into around competition time, including breast milk-centred skincare
Graciella Carvalho has opened up about her extreme preparation regime in the lead-up to competition season, just days after claiming 1st place in the Diva Fitness 35+ category at the World Beauty Fitness and Fashion contest. The bodybuilder puts her triumph down to her meticulously planned schedule alongside one rather unconventional ingredient; breast milk.
The 39 year old revealed to NeedToKnow: “I believe that care starts from the inside out. What I eat reflects my skin, but I also apply breast milk to my face because I find it extremely nutritious. I’m very consistent with my skincare.”
Beyond her breast milk beauty regime, every morsel Graciella consumes in the weeks leading up to a competition is carefully weighed and timetabled. The athlete explained she has up to six meals daily at strict times, beginning with her first at 7am and finishing with her final one at 10pm.
The majority of her diet consists of high-protein foods like fish, chicken and eggs, whilst rice and potatoes provide her carbohydrate intake. She targets approximately 1,500 calories per day, with each portion worked out by her nutritionist.
As competition day approaches, Graciella’s dietary discipline becomes even more stringent: “We literally dry out everything. We control water intake, adjust salt levels, tweak every detail so the skin gets thinner and the muscles show more.”
Amidst all this dietary preparation, she’s also putting in three to four hours of daily training to maintain her physique. She switches between upper and lower body sessions, typically beginning with cardio on an empty stomach before filling her afternoons with weight training.
Even her romantic life has a role to play in her preparation. While most people avoid intimacy when training, Graciella says she has “weekly sex” throughout all her training phases.
The Brazilian competitor cautioned that this kind of routine isn’t for beginners, explaining that it’s not even designed for year-round use and should only be attempted “under supervision”.
Now living in Miami, US, Graciella is revelling in the success of her latest victory. She commented: “All the hard work, discipline and sacrifices paid off. Winning this competition means a lot to me, especially competing alongside such dedicated and inspiring women.
“There’s so much discipline behind every photo. And when we show the hard parts, other women feel seen and supported. I want to show what’s behind the scenes – and what most people try to hide.”
This perspective and motivation also fuels Graciella’s contempt for certain fitness influencers. Particularly those who pretend to have sculpted their physique in a gym when it actually came from a surgeon.
She stated: “This misleads beginners and discourages those who are actually putting in the work. It’s not about judging anyone for going under the knife – it’s about being honest. We can’t romanticise a surgery-built body and pretend it came from the gym.”