People ask me this in DMs constantly: “Tony, what’s your actual daily stack? Like a normal day. Not a marketing list. What do you really take.”
Fine. Here it is. The unedited version. What goes in my body in a normal 24 hours in Pattaya. Why each thing is in there. What I’d cut first if I had to cut something. And the stuff most influencer stack articles leave out — because the protocol isn’t just the pills, it’s the rhythm.
Before the list: this is my stack. I’m 47, 5’10”, a hundred and twenty pounds of lean mass, decades of training, optimized hormones, established peptide tolerance, full bloodwork four times a year. Don’t copy this if you’re 25 and brand new. Build your own version slowly.
5:30 AM — Wake, Light, Hydration
I wake without an alarm 90% of the time. The CJC/Ipamorelin pre-bed shot drives deep sleep architecture so consistently that my body just decides when it’s done.
First thing on the floor: feet on the ground, eyes to the eastern light coming through the windows. Pattaya light in May is intense and direct by 6 AM. Ten minutes of full-spectrum sunlight on the eyes sets the circadian master clock for the day. This is free, it’s foundational, and it’s the single highest-ROI biohack I do.
Then: 16 ounces of room-temperature water with a quarter teaspoon of high-quality sea salt and a squeeze of lime. Replaces the overnight sweat (Thailand sweat is real) and gets electrolytes circulating before the first peptide pin.
5:45 AM — First Peptide Shot of the Day
Fasted. Empty stomach. This is the first of three CJC-1295 + Ipamorelin shots. The full protocol is laid out in my CJC-1295 Ipamorelin stack guide but the short version:
- 100 mcg CJC-1295 (no DAC)
- 200 mcg Ipamorelin
- Combined in one slin pin, subq belly, takes 10 seconds
This pulse hits the pituitary at the time of day GH was already going to release naturally, amplifies it, sets up the morning’s recovery cascade.
6:00 AM — Morning Supplements (Fasted)
On an empty stomach, taken with water:
- 2 grams creatine monohydrate — the most studied, most evidence-backed supplement in existence. Cognitive and muscular both.
- 600 mg NAC — for glutathione precursors. Liver loves it.
- 5 grams glycine — for collagen substrate and sleep architecture later. Glycine is also a mild GABAergic — helps me stay calm in the morning rush.
- 1 gram TMG (trimethylglycine) — methyl donor support, because I run other things that consume methyl groups.
This is not where I take fish oil or fat-soluble vitamins. Those go with breakfast in 90 minutes.
6:15 AM — Walk + Caffeine
45-minute walk along the beach road. Zone 2 heart rate. Sun on the body. This isn’t training — this is fundamental human movement. Anyone past 40 who isn’t getting 60+ minutes of zone-2 cardio a day is leaving cardiovascular longevity on the table.
During the walk: one shot of espresso, no sugar, no milk. That’s my caffeine for the day. I’ve intentionally kept caffeine low for years because I’d rather have functional adenosine receptors at 50 than be cranking 600 mg a day to chase a feeling I had naturally at 25.
7:00 AM — Bloodwork-Driven Hormones
This is the foundation of everything. If your hormones aren’t in order, nothing downstream matters.
- Testosterone cypionate, dose dialed to keep total T at 900–1100 ng/dL and free T in the top quintile. I inject every Monday, Wednesday, Friday subq.
- HCG twice weekly, for testicular function preservation and the secondary downstream benefits people don’t talk about — DHEA, pregnenolone, the full upstream pathway.
- Anastrozole as needed based on E2 labs, currently 0.25 mg twice a week.
- Levothyroxine + liothyronine dialed to keep free T3 in the upper quartile, TSH suppressed but not crashed.
I run full bloodwork four times a year. Everything else stacks on top of this foundation. The full philosophy is in my TRT and peds for men over 40 piece.
7:30 AM — Breakfast
- 6 whole eggs, scrambled in grass-fed butter
- Half an avocado
- 100 g jasmine rice (yes, white rice — it’s clean carbs and I’m not afraid of them)
- A bowl of papaya, mango, dragon fruit (Thailand’s gift to humanity)
- 200 g Greek yogurt with raw honey
With breakfast: fish oil (4 grams EPA+DHA), vitamin D3 (5000 IU with K2 MK-7), vitamin E (mixed tocopherols), magnesium glycinate (400 mg), and a quality multivitamin.
Fat-soluble vitamins with fat. Magnesium with food because empty-stomach magnesium turns my gut into a fountain.
This breakfast hits about 1,000 calories, 70 grams of protein, balanced macros. It’s a full meal, eaten in 20 minutes, undistracted. No phone, no laptop, just food and whoever’s at the table.
9:00 AM — Training
Training session: 60–90 minutes, depending on the day. Push/pull/legs split. Heavy compound work first, accessory work second, finish with a brief metabolic block.
Pre-workout: second CJC/Ipamorelin shot, 5 minutes before walking into the gym. Empty enough stomach (90+ minutes since breakfast finished, assuming I trained later — on early-train days I shift this).
Intra-workout: water, salt, occasionally cyclic dextrin if it’s a long heavy session. No fancy pre-workout powders. Caffeine I had with the walk is still working.
Post-workout, immediately: 50 grams whey isolate, 80 grams jasmine rice, electrolyte mix. Within 15 minutes of leaving the gym.
12:00 PM — Lunch + Mid-Day Peptides
Lunch is usually Thai food, real food, no theatrics. Chicken, rice, fresh vegetables, fish sauce, lime, chili. Whatever the local place is making that day.
With lunch: digestive enzymes (specifically a broad-spectrum with proteases, lipases, and amylases). My gut has been through years of heavy eating and the enzymes help me handle bigger meals without bloat.
Mid-afternoon, around 2 PM: BPC-157 subq, 250 mcg. This is the maintenance dose I described in the BPC-157 healing protocol — for general gut and recovery health.
Also 2 PM: 2 grams of taurine (cardiovascular protection, plus it’s an underrated GABA cousin) and 500 mg of berberine (insulin sensitivity, glucose disposal).
3:00 PM — Skincare and GHK-Cu
This is when most guys would never think to add anything. But the skin-and-hair work I do compounds because it’s daily. After the post-training shower and again after lunch’s dishes are cleared:
- GHK-Cu 2% topical serum to face, neck, scalp
- Sunscreen if I’m going back outside
- Once a week: 2 mg GHK-Cu subq for the systemic copper-peptide work
Full details on this protocol in my GHK-Cu hair and skin guide.
5:00 PM — Light Cardio or Mobility
30 minutes of light cardio (bike, or another walk), or mobility work. The point isn’t fitness gains — it’s blood flow, joint health, and getting the body moving in a different pattern than the morning’s lifting. Anyone over 40 who only lifts and doesn’t move differently is going to ossify into a stiff, brittle version of themselves. Move daily. Move differently.
7:00 PM — Dinner
Dinner is the smallest meal of the day. Protein-forward, lighter on carbs than breakfast or post-workout. Usually a piece of fish or chicken, large salad, small portion of rice or sweet potato. Done by 7:30.
With dinner: L-tyrosine (1 gram) — but only on days I feel cognitively heavy. If I’m sharp, I skip it. Tyrosine is a tool, not a daily habit. The dopamine substrate work is real but you can overdo it and burn out — I wrote about that exact phenomenon in a piece on neurotransmitter optimization that’s worth reading if you stack aminos.
8:30 PM — Wind-Down Block
Blue-light blocking glasses on. Phone moves to the other room. Reading, conversation, or actually present time with whoever’s around. The household culture matters here — Pattaya life is full and busy by day and intentionally slow by evening.
Around 9 PM: third and final CJC/Ipamorelin shot, 90+ minutes after dinner finished, on an empty stomach. Same dose. This is the most important shot of the day — it sets up the slow-wave sleep architecture for the night.
9:15 PM — Sleep Stack
- Magnesium glycinate, 400 mg (second dose of the day)
- Apigenin, 50 mg (gentle GABA-A modulator, found in chamomile, but cleaner in standardized form)
- L-theanine, 200 mg
- Glycine, 3 grams (second dose; cools core temp, deepens stage 3 sleep)
No melatonin. I don’t use it. Melatonin is a hormone, not a sleep aid, and chronic exogenous supplementation has effects on the HPG axis that I’d rather not introduce.
10:00 PM — Sleep
In bed by 10. Room cold (22°C, hard for Thailand but the AC handles it). Blackout curtains drawn. Phone in another room. White noise from a fan, not an app.
I sleep 7.5–8.5 hours. Consistently. This is non-negotiable, and it’s what makes everything else above work. The supplements, the peptides, the training — none of it matters if sleep is broken. Sleep is the meta-stack. Everything else compounds on top of it.
What I’d Cut First If I Had To Cut Something
People ask. the honest order, lowest priority first:
1. Taurine and berberine. Nice to have. Not essential. 2. NAC. Useful but not foundational. 3. Tyrosine. Already as-needed only. 4. PT-141 and other situational tools. Not in the daily stack. 5. GHK-Cu injectable. Topical stays — cheaper, daily, foundational. Injectable is enhancement.
What I would never cut: TRT/hormones, daily creatine, fish oil, vitamin D, magnesium, sleep, sunlight, the foundational walk, and the breakfast. Those are the load-bearing walls. Everything else is decoration.
What’s Not In The Stack
Worth mentioning what I deliberately don’t run:
- No SARMs. Done them, written about them honestly, not currently using any. Foundation hormones do more for me at this stage.
- No DNP, no clenbuterol, no extreme fat burners. I’ve experimented historically. Not the right risk/reward for me now.
- No melatonin. As mentioned above.
- No nootropic stack like racetams or noopept. Caffeine, tyrosine PRN, and good sleep is enough cognitive performance for me. The deep nootropic rabbit hole has diminishing returns for someone who’s already optimized everywhere else.
- No more than one espresso per day. I’ve held this line for five years and have no plans to change.
The Bigger Picture
The stack isn’t the point. The stack is the visible part of a system. The system is: optimized hormones, foundational sleep, daily zone-2 movement, hard resistance training, real food, and a small set of well-chosen tools layered on top. The supplements amplify the system. They don’t replace it.
If you copy this stack and your sleep is 5 hours, your hormones are wrecked, you don’t train, and you eat garbage — none of this will do for you what it does for me. Build the system first. The stack rewards the foundation. Without the foundation, the stack is just expensive urine and disappointment.
That’s it. That’s a normal day. No magic. Just structure, repetition, and a few good tools.
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My Daily Stack in Pattaya: What Actually Goes In My Body Every 24 Hours
Table of Contents
People ask me this in DMs constantly: “Tony, what’s your actual daily stack? Like a normal day. Not a marketing list. What do you really take.”
Fine. Here it is. The unedited version. What goes in my body in a normal 24 hours in Pattaya. Why each thing is in there. What I’d cut first if I had to cut something. And the stuff most influencer stack articles leave out — because the protocol isn’t just the pills, it’s the rhythm.
Before the list: this is my stack. I’m 47, 5’10”, a hundred and twenty pounds of lean mass, decades of training, optimized hormones, established peptide tolerance, full bloodwork four times a year. Don’t copy this if you’re 25 and brand new. Build your own version slowly.
5:30 AM — Wake, Light, Hydration
I wake without an alarm 90% of the time. The CJC/Ipamorelin pre-bed shot drives deep sleep architecture so consistently that my body just decides when it’s done.
First thing on the floor: feet on the ground, eyes to the eastern light coming through the windows. Pattaya light in May is intense and direct by 6 AM. Ten minutes of full-spectrum sunlight on the eyes sets the circadian master clock for the day. This is free, it’s foundational, and it’s the single highest-ROI biohack I do.
Then: 16 ounces of room-temperature water with a quarter teaspoon of high-quality sea salt and a squeeze of lime. Replaces the overnight sweat (Thailand sweat is real) and gets electrolytes circulating before the first peptide pin.
5:45 AM — First Peptide Shot of the Day
Fasted. Empty stomach. This is the first of three CJC-1295 + Ipamorelin shots. The full protocol is laid out in my CJC-1295 Ipamorelin stack guide but the short version:
This pulse hits the pituitary at the time of day GH was already going to release naturally, amplifies it, sets up the morning’s recovery cascade.
6:00 AM — Morning Supplements (Fasted)
On an empty stomach, taken with water:
This is not where I take fish oil or fat-soluble vitamins. Those go with breakfast in 90 minutes.
6:15 AM — Walk + Caffeine
45-minute walk along the beach road. Zone 2 heart rate. Sun on the body. This isn’t training — this is fundamental human movement. Anyone past 40 who isn’t getting 60+ minutes of zone-2 cardio a day is leaving cardiovascular longevity on the table.
During the walk: one shot of espresso, no sugar, no milk. That’s my caffeine for the day. I’ve intentionally kept caffeine low for years because I’d rather have functional adenosine receptors at 50 than be cranking 600 mg a day to chase a feeling I had naturally at 25.
7:00 AM — Bloodwork-Driven Hormones
This is the foundation of everything. If your hormones aren’t in order, nothing downstream matters.
I run full bloodwork four times a year. Everything else stacks on top of this foundation. The full philosophy is in my TRT and peds for men over 40 piece.
7:30 AM — Breakfast
With breakfast: fish oil (4 grams EPA+DHA), vitamin D3 (5000 IU with K2 MK-7), vitamin E (mixed tocopherols), magnesium glycinate (400 mg), and a quality multivitamin.
Fat-soluble vitamins with fat. Magnesium with food because empty-stomach magnesium turns my gut into a fountain.
This breakfast hits about 1,000 calories, 70 grams of protein, balanced macros. It’s a full meal, eaten in 20 minutes, undistracted. No phone, no laptop, just food and whoever’s at the table.
9:00 AM — Training
Training session: 60–90 minutes, depending on the day. Push/pull/legs split. Heavy compound work first, accessory work second, finish with a brief metabolic block.
Pre-workout: second CJC/Ipamorelin shot, 5 minutes before walking into the gym. Empty enough stomach (90+ minutes since breakfast finished, assuming I trained later — on early-train days I shift this).
Intra-workout: water, salt, occasionally cyclic dextrin if it’s a long heavy session. No fancy pre-workout powders. Caffeine I had with the walk is still working.
Post-workout, immediately: 50 grams whey isolate, 80 grams jasmine rice, electrolyte mix. Within 15 minutes of leaving the gym.
12:00 PM — Lunch + Mid-Day Peptides
Lunch is usually Thai food, real food, no theatrics. Chicken, rice, fresh vegetables, fish sauce, lime, chili. Whatever the local place is making that day.
With lunch: digestive enzymes (specifically a broad-spectrum with proteases, lipases, and amylases). My gut has been through years of heavy eating and the enzymes help me handle bigger meals without bloat.
Mid-afternoon, around 2 PM: BPC-157 subq, 250 mcg. This is the maintenance dose I described in the BPC-157 healing protocol — for general gut and recovery health.
Also 2 PM: 2 grams of taurine (cardiovascular protection, plus it’s an underrated GABA cousin) and 500 mg of berberine (insulin sensitivity, glucose disposal).
3:00 PM — Skincare and GHK-Cu
This is when most guys would never think to add anything. But the skin-and-hair work I do compounds because it’s daily. After the post-training shower and again after lunch’s dishes are cleared:
Full details on this protocol in my GHK-Cu hair and skin guide.
5:00 PM — Light Cardio or Mobility
30 minutes of light cardio (bike, or another walk), or mobility work. The point isn’t fitness gains — it’s blood flow, joint health, and getting the body moving in a different pattern than the morning’s lifting. Anyone over 40 who only lifts and doesn’t move differently is going to ossify into a stiff, brittle version of themselves. Move daily. Move differently.
7:00 PM — Dinner
Dinner is the smallest meal of the day. Protein-forward, lighter on carbs than breakfast or post-workout. Usually a piece of fish or chicken, large salad, small portion of rice or sweet potato. Done by 7:30.
With dinner: L-tyrosine (1 gram) — but only on days I feel cognitively heavy. If I’m sharp, I skip it. Tyrosine is a tool, not a daily habit. The dopamine substrate work is real but you can overdo it and burn out — I wrote about that exact phenomenon in a piece on neurotransmitter optimization that’s worth reading if you stack aminos.
8:30 PM — Wind-Down Block
Blue-light blocking glasses on. Phone moves to the other room. Reading, conversation, or actually present time with whoever’s around. The household culture matters here — Pattaya life is full and busy by day and intentionally slow by evening.
Around 9 PM: third and final CJC/Ipamorelin shot, 90+ minutes after dinner finished, on an empty stomach. Same dose. This is the most important shot of the day — it sets up the slow-wave sleep architecture for the night.
9:15 PM — Sleep Stack
No melatonin. I don’t use it. Melatonin is a hormone, not a sleep aid, and chronic exogenous supplementation has effects on the HPG axis that I’d rather not introduce.
10:00 PM — Sleep
In bed by 10. Room cold (22°C, hard for Thailand but the AC handles it). Blackout curtains drawn. Phone in another room. White noise from a fan, not an app.
I sleep 7.5–8.5 hours. Consistently. This is non-negotiable, and it’s what makes everything else above work. The supplements, the peptides, the training — none of it matters if sleep is broken. Sleep is the meta-stack. Everything else compounds on top of it.
What I’d Cut First If I Had To Cut Something
People ask. the honest order, lowest priority first:
1. Taurine and berberine. Nice to have. Not essential. 2. NAC. Useful but not foundational. 3. Tyrosine. Already as-needed only. 4. PT-141 and other situational tools. Not in the daily stack. 5. GHK-Cu injectable. Topical stays — cheaper, daily, foundational. Injectable is enhancement.
What I would never cut: TRT/hormones, daily creatine, fish oil, vitamin D, magnesium, sleep, sunlight, the foundational walk, and the breakfast. Those are the load-bearing walls. Everything else is decoration.
What’s Not In The Stack
Worth mentioning what I deliberately don’t run:
The Bigger Picture
The stack isn’t the point. The stack is the visible part of a system. The system is: optimized hormones, foundational sleep, daily zone-2 movement, hard resistance training, real food, and a small set of well-chosen tools layered on top. The supplements amplify the system. They don’t replace it.
If you copy this stack and your sleep is 5 hours, your hormones are wrecked, you don’t train, and you eat garbage — none of this will do for you what it does for me. Build the system first. The stack rewards the foundation. Without the foundation, the stack is just expensive urine and disappointment.
That’s it. That’s a normal day. No magic. Just structure, repetition, and a few good tools.
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