A Day in My Life at Muscle Factory Pattaya
Posted A Typical Training Day
TL;DR
- Full hour-by-hour walkthrough of my daily training routine
- Based at Muscle Factory Pattaya - the gym Tony Huge put on the map
- Fasted cardio, heavy lifting, 6 meals, and full recovery protocol
- Peptide injection timing and evening wind-down protocol
- Why Thailand is the best place in the world to be a serious bodybuilder
People ask me all the time what my training days look like now that I am based in Pattaya, Thailand. So here it is — a complete walkthrough of a real training day at Muscle Factory, the gym that Tony Huge helped put on the global bodybuilding map.
5:30 AM — Wake Up
Alarm at 5:30. Bedroom is cool and dark. I roll out of bed and immediately drink 500 ml of water. Morning hydration matters because you have been breathing all night without drinking.
10 minutes of slow mobility work. Shoulder circles, hip openers, ankle rolls. I do not push anything — just wake the joints up before I demand anything from them.
6:00 AM — Morning Supplements and Fasted Cardio
I take my morning stack with water: creatine 5 g, glutamine 10 g, omega-3. No food yet — I do fasted cardio in the morning for fat oxidation.
Downstairs to my apartment gym for 30 minutes on the stairmaster at moderate intensity. Heart rate stays around 130. I listen to podcasts to make the time pass. This is boring work but it matters for conditioning, especially because of my cardiac history.
7:15 AM — First Meal
Protein shake (40 g whey), oatmeal (80 g dry), banana, blueberries, natural peanut butter. Coffee. This is when I take my thyroid medication and daily vitamin D.
I eat slowly. I scroll my phone, check messages from my coach, maybe respond to a few client questions.
9:00 AM — Drive to Muscle Factory
The gym is about 15 minutes from my place. I ride my motorbike most days. The drive is part of my mental prep — I run through the workout in my head, visualize the lifts, get into the zone.
9:30 AM — Walking Into Muscle Factory
Muscle Factory is legendary. This is where Tony Huge has trained for years and where serious bodybuilders from all over the world come to lift. The vibe is intense but welcoming. Everyone is here to work. No phones on the gym floor. No social media peacocking. Just heavy iron and serious training.
I see Tony here regularly. Sometimes we train together. Sometimes he is filming. Sometimes he is just lifting like the rest of us. It is a place where the guy with 15 years of underground biohacking research is just a guy in the squat rack, and that is part of why I love it.
10:00 AM — The Training Session
Today is Push day. I start with a 10 minute warmup — light dumbbells, band work, shoulder dislocations. Then I go heavy. Incline dumbbell press 4 sets. Seated overhead press machine 4 sets. Cable flyes 3 sets. Lateral raises 4 sets. Rope pushdowns 3 sets. Overhead tricep extensions 3 sets.
The session takes about 75 minutes. I do not rush and I do not linger. Every set is deliberate. Between sets I breathe, I focus on the next set, I hydrate.
11:30 AM — Post Workout Nutrition
Protein shake (50 g whey), rice cake, apple, small handful of almonds. I take BPC-157 now — injected near my right shoulder. This is my second dose of the day.
12:00 PM — Lunch
Grilled chicken, white rice, steamed vegetables, olive oil. Thai food is perfect for a bodybuilder. Simple, fresh, high quality protein.
Afternoon — Coaching Clients and Content
After lunch I work with coaching clients via WhatsApp and email. Writing programs, reviewing check-ins, answering questions. I also shoot content for social media — short form clips of training, recovery protocols, mindset work.
6:00 PM — Dinner
Usually fish or beef with vegetables and sweet potato. Light carbs in the evening. I drink plenty of water with dinner.
9:00 PM — Wind Down
Second BPC-157 injection. MK-677 before bed (25 mg). Magnesium glycinate. Casein protein shake if I am hungry.
Read a physical book for 30 minutes. No screens. In bed by 10:30, asleep by 11.
The Thailand Factor
Why Thailand? Because the infrastructure for serious bodybuilding here is unmatched. Gyms are world class. Food is cheap and fresh. Recovery treatments like massage and saunas are affordable and available everywhere. Medical care is excellent and affordable. And the bodybuilding community here, anchored by Tony Huge and Muscle Factory, is one of the best in the world.
This is the day I live most days. Predictable, disciplined, structured around training and recovery and coaching. It works. And it is a life I genuinely love.
Frequently Asked Questions
Where is Muscle Factory located?
Muscle Factory is in Pattaya, Thailand. It is the legendary bodybuilding gym that Tony Huge helped put on the global map and where serious lifters from around the world come to train.
What time do you wake up?
5:30 AM. Early enough to get fasted cardio done before the day starts but not so early that it compromises my 8 hours of sleep.
Do you train with Tony Huge?
Sometimes. Tony is a regular at Muscle Factory and we train together when schedules line up. Other times he is filming or working on his own sessions.
Why Thailand for bodybuilding?
World-class gym infrastructure, cheap and fresh food, affordable recovery treatments, excellent medical care, and the strongest bodybuilding community outside the US. It is a hard combination to beat.
How many meals do you eat per day?
Six. Breakfast, post-workout, lunch, afternoon meal, dinner, and a casein shake before bed. Total protein around 250 g and calories adjusted for prep phase or off-season.