Minna Pajulahti - IFBB Physique Pro

I started competing in routine fitness when I was 19 years old. Before I competed in gymnastics and at the same time in cheerleading. I have always wanted to be muscular and athletic woman and in fitness I could combine both, routine and physique training. I changed into physique two years ago, because of my injuries and also the fact that I want to train heavy so my physique is more of that category.

Diet and Training

Basically the amount of protein stays the same. I eat 5-6 times a day and every meal includes 30-40g of protein. When Iím having my off-season I like to keep my eating otherwise more free. My work as a flight attendant makes me travel all the time so I eat lot of things that are easy to take with me. Tuna, protein powders and I eat lots of good fats like nuts.
I donít eat lot of carbs in off-season, itís protein and fats. Then while Iím dieting done itís no carbs and I also measure the fats then. I have found that the best way for me. My body works, Iím strong and I feel good.

Here is my off-season diet:

Egg whites, lecithin, peanut butter Chicken, salad, olive oil
Protein shake, berries, cashew nuts
Meat, salad, olive oil
Egg whites, lecithin, peanut butter
Protein shake, berries, cashew nuts

I have tried many different things, but I noticed that carbs donít work for me. I have to go down to low calories if I want to be in shape. I have competed many years and also when I did gymnastics I ate under 1000 kcal/day, so when I eat that amount that works for me.

Now when Iím on a diet I do 1 hour of cardio in the morning and after training. I lift 6 times a week.
When off-season I donít do cardio. So then I just lift.
I compete also in powerlifting so I do twice a week bench, once squat and one time deadlift. Iíll start my training with those heavy/technique moves and after that Iíll pump the muscle. So I combine physique and powerlifting training.
While on a diet my power levels donít normally go down and I like to keep my training as heavy as I can. Even though I might be tired but when I start to train I feel energetic. So my training stays almost all the time the same.


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On Stage

Self-confidence: I have always enjoyed performing and being on stage. I have been on stage since I was 8 years old, so that has never been an issue for me. I love to be there and especially posing my routine into music, thatís my thing.

I competed in Karina Nascimento classic this February. Before that show I had many feelings, should I still compete, am I motivated enough, is my physique good in this category. I felt really excited because I didnít compete last year at all.
Iím super happy that I did that show because it really gave me the answers to all of my questions.
The contest place was great, people and athletes really nice and I had great time.
Being on stage, talking to people and athletes, everything! This show motivated me to go on in physique and I canít wait to be on stage again.
I placed 6th in that show and got good feedback. That made me hungry and I really want to do well in the future.

Iím just getting ready for Mozolani pro and after that Iíll do Puerto Rico pro. In June I compete in the powerlifting Europeans and after that I havenít decided more yet.


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Thank you for everyone who has helped me, my sponsor Fitnesstukku and all my fans and readers. All the comments and likes really gives me strength to go on! Thank you, you are the best!

FB: Minna Pajulahti Ifbb fitness pro
IG: minnapajulahti
E-mail: minna.pajulahti@tintti.net


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