Over 60, Overall Winner Ms. Alabama Gulf Coast Figure

At a Glance: Brinda deGraaf

Age: 60

Occupation: Brinda's Beauty & Wellness (Owner and operator), Fitness and Health Coach, Certified Personal Trainer, Group Fitness classes (ASFA), Board Certified - Licensed Cosmetologist and Esthetician, Manager of a local fitness center - Jay Fitness Center

Family: Children, Tony (Amanda) and Tyler (Tiffany); Grandchildren (Hunter, Jayden, Taeghan, and Tyson)

Current Residence: Flomaton, Alabama

Years training: 33 years competitively

Height: 5'1"

Weight: Off-Season: 110, Contest: 104

Favorite Fitness Meal: Pan-seared chicken breast, turnip greens, and sweet potato.

Post-workout meal: 1 scoop UMP Vanilla, add 2 tbsp egg whites and 1 tbsp natural peanut butter to make a delicious pudding.

Favorite Supplement: Of course, my very favorite supplement is UMP Chocolate protein. However, I feel that the combination of Density, Quadracarn, and Ultra 40 are the key supplements for me to build muscle and for performance and recovery.

What would you recommend to someone who has never used Beverly supplements before? I would always recommend UMP protein to everyone because it tastes fantastic and is stomach-friendly. For all-natural athletes and hard gainers, I highly recommend Ultra 40 and Creatine Select as muscle-building blocks for your success.

Music: Contemporary Gospel

Most inspiring book: The Bible

Hobby or interests outside bodybuilding: Spending time with my family. Especially watching my Grands play sports.

Words to live by: Philippians 4:13 - I can do all things through Christ who strengthens me. I also have a motto, “Don’t wish for a good body. Work for it!”.


Fitness has always been a part of my life! I started competing in agility sports and rope climbing competitions in elementary school. From then on, I participated in organized sports through school. My first job was at the local spa, where I received my first of many fitness certifications. I soon realized
I wanted to pursue a career in health and wellness. A former bodybuilder encouraged me to compete in the 1990 Miss Florida Fitness competition, which I won. This sparked my love for competing.

For me, health and wellness encompass more than simply hitting the gym. Throughout my career, I've gained experience in the medical, fitness, and beauty industries. Today, I run a business focused on beauty and wellness and also manage a local gym. My true passion lies in helping others to become the best version of themselves and enjoy an enhanced quality of life.

Since the start, I have struggled with gaining muscle. As a natural athlete, I experimented with various protein supplements, weight gainers, and extreme meal plans. However, in 2012, my trainer suggested Beverly International products. Slowly,
I incorporated these products into my routine, and in the past ten years, they have helped me achieve my best muscle size and physical shape yet.

My Beverly Supplement Regimen

Over the years, my Beverly regimen has changed. Today, I’m still interested in gaining and retaining muscle even though I’m in my seventh decade (60 years of age.) Science has shown that the average person loses 30% of their muscle mass by age 60. But thanks to Beverly International supplements, I now have even more muscle than I did when I was younger! Here’s my current regimen that has allowed me to gain muscle while others my age are losing it.\

My Daily Supplements

FitTabs: 2 per day – enhances my energy and vitality and helps relieve stress.

Quadracarn: 6 per day – makes it easier to lose fat, preserves muscle, and enhances energy, mood, and cognitive performance.

Density: 6 per day - helps me get much greater results from my diet and workouts by preventing essential amino acid shortages while improving my muscularity and ability to recover.

Ultra 40 Liver: 8 per day – this super-nutritious, old-school bodybuilding secret has produced amazing results for thousands of natural bodybuilders and other athletes, me included.

Fast-Up: 3 per day – brightens my day by boosting energy, alertness and, as a bonus, makes my mind seem clearer.

Multiple Enzyme Complex: 2 per day – as you get older, especially over 40, your stomach may no longer have the resilience it did in your younger years that allowed you to eat and assimilate just about anything on the menu. Multiple Enzyme Complex gives my stomach the helping hand it needs.

Glutamine Select: 1-2 scoops mixed with 12 oz water post-workout - helps prevent muscle soreness so I can bounce back from yesterday’s workout like a boss while preserving muscle size as I age.

Creatine Select: 1 scoop mixed with 6 oz water pre-workout – helps increase muscular strength, stamina, and power and, at age 60, has research based cognitive benefits as well.

UMP (Ultimate Muscle Protein): 2 to 3 scoops per day – first off, UMP tastes nothing like what you’d think a protein shake would taste like; it tastes like a milkshake, even if you don’t mix it with anything other than water to make it taste delicious. Its unique whey and casein ratio helps me build and preserve lean muscle for hours.

Provosyn: 1 scoop first thing each morning – Provosyn makes it easier for hard gainers and even “40 or 60-plusers” to gain and preserve lean muscle size.


Meal Plan

First thing every morning: Supps: Provosyn and Density essential amino acids for muscle building.

Meal One
2 whole eggs, 2 cups liquid egg whites, 2 slices Ezekial bread, toasted

Supps: 1 FitTab, 3 Ultra 40 Liver, 2 Quadracarn, 1 Fast-Up, and
1 Multiple Enzyme Complex

Pre-Workout: 1 scoop Creatine Select and 2 Fast-Up capsules
Post-Workout: 1-2 scoops Glutamine Select

Meal Two
3/4 cup dry measure oats, mix in 1/2 scoop UMP protein powder and 1 tbsp natural peanut butter

Meal Three
4oz chicken breast, 4oz green veggies of choice, 1/3 cup Jasmine rice, or 3 oz white or sweet potatoes

Supps: 2 Quadracarn, 2 Density, 2 Ultra 40, 1 Multiple Enzyme Complex

Meal Four
1 pkg Tuna Creations, your choice of flavor, 1 oz Almonds, 1/4 cup Blueberries

Meal Five
4 oz Sirloin steak, 4 oz green veggies of choice

Supps: Density, 2 Quadracarn, , 3 Ultra 40 Liver, 1 FitTab

Meal Six
One Scoop UMP, 2 egg whites, 1 tbsp peanut butter

Beverly International supplements have been an integral part of my daily meal plans and workout routine for many years. These supplements have helped me gain strength and size, which I needed, and have been the key to my victory.


Presentation Tips

From my experience, I would say to new athletes who desire to compete, first find a coach that fits your needs and personality because this person will play a huge part in your success. Second, is meal planning, supplementation (I recommend Beverly International), workouts, practice posing, and routine, then, above all else, REST. To achieve your goals and be a successful competitor, you must implement the entire plan to the best of your ability. Finally, remember to stay true to the plan and yourself; you are a winner no matter where your place is on stage.

Contest History
1990-1st Place Miss Florida Fitness (State Fitness Competition)
1992-1st Place Miss Sunshine State (Regional Bodybuilding)
2012-1st Place Masters and Open Bodybuilding and Pro Card (SNBF) 2014-1st Place Pro (SNBF)
2019-1st Place Masters Figure (OCB Emerald Coast Classic)
2020-1st Place Open Class A, 40+ and 50+ (NPC Muscle for Heart) 2021-1st Place Open Class A and 50+ (NPC Riptide Classic)
2023-1st Place Masters 40+, 50+, and Overall (NPC Clash on the Coast) 2023-1st Place Miss Alabama Gulf Coast Figure (NPC Clash on the Coast)

In Closing

I have been a competitive athlete all my life. I have been a runner and played organized sports; however, my love is weightlifting, competitive fitness, and bodybuilding. Throughout my career, I have learned discipline, dedication, and determination. I have learned my self-will and ability as to how far I can push my body and how to love and respect myself as a competitor. Thirty-three years and twenty-two wins, God has been so good to me from beginning to end.

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