Everything about Raphaela Milagres that you need to know
Raphaela Milagres is an American- Brazilian bodybuilder. She was born on 21 September of 1992 in minas gerais, Brazil. She is 164 centimeter and weight around 52 kilograms and 47 kilograms in the competition seasons. Her first debut was in her hometown Brazil. Beside competing she works as personal trainer and posing instructor.
Early years (2010–2012)
She started competing in 2010 when she was only 18 years old and Covers cup was her debut competition. and then she had 4 years off until she started to train again for bikini competition. She could earn her professional card. Later She competed in slt lake city, governor’s cup and Her coach is kim Auto known as @kimbooddo on Instagram whom she appreciate a lot.
Since becoming a professional buddy builder in the category of bikini models she moved to Florida since 2017. 2018 was her first year competing as professional bikini model
It is a very famous show in body building industry, this type of body building is focused on aesthetic purposes as Raphaela Milagres mentioned this as her initial motivation to enter to this competition.
Bikini competition is 5 days of intense dieting
the use of progressive resistance exercise and low body fat percentage and strong core makes the muscles very visible and abs are very visible to. The actual body fat is around 8 percent in this form of body building. All the parts of body should be trained equally in this type of exercises. In order to reach a level of strength. And you should be able to pull 20% to 30% weight of your body.
In bikini competition all the micro tears are trained with intensive weight training and a combination of volume and intensity is considered to be a good work out.
In this kind of competitions, they are lined up to perfume specified poses. Now She is trying to get qualified for Lincoln competition as she says she already has 20 point. She has three shows in march and April and the final show is in September.
Her work out routine
She says that for 2018 competition she entirely changed her style of eating. In the previous competition she ate very little but in 2018 tournament she learned how to boost her metabolism.
She is focusing on her shoulders to have more roundness as she said it was one of her disadvantages in the previous competition based on the judges’ comments.
Her diet consists of proteins and vegetables and healthy fats such as avocado, nuts and chia seed. She takes amino pills twice a day before her work out and in the morning
She eats 6 meals a day and trains for 3 hours every single day. This method of eating helps her to decrease the level of overindulgence in consumption of food.
She doesn’t eat carbohydrate the only carbohydrates she eats is turmeric and legumes. She keeps her protein the same but she alternates amount of carbs interchangeably. Beside that She uses a wide variety of diet supplements.
Evogen has been her sponsor and she claims that she uses all the various supplements form this company. CJ suits is another one of her sponsors and Glam Dolls accessories sponsor her for her competitions
About her diet:
Raphaela Milagres says that for her diet plan she never skips protein in her dishes. each meal is around 250 to 350 calorie. She occasionally eats carbohaidrate and that depends on her plan but one day in the week she consumes carbohydrate such fruits for instance on Sundays. On these days because she wants to fuel up for the reset of week she doesn’t consumes protein instead she replaces with sweet potato, black beans, oatmeal and apple sauce.After each meal she has intense cardio for 20 minutes and an hour of weight lifting
Meal five and six is scope of vanilla protein mixed with water. She can alternate between white fish and chicken and replace vegetables with leafy greens.
She is sporty and casual style as you can see from her Instagram account.
Public image and influence
As she works with three sponsors constantly she projected this influence to her audience who are looking for aesthetic type of body building.
- She has won national overall champion at Brazil, Arnold Classic South America Overall champion where she could get her Professional card,
- She won 2018 fit Pro Bikini champion
- She won 2018 Governor’s Cup pro bikini champion and earned second place in Salt City Showdown.