Hi veryone! So, I’ve been on a major health journey. Back in March, I was 431 lbs. Severe health anxiety, heart palpitations, and a genuine fear of having a heart attack finally pushed me to change my neural pathways and build consistency. Today I am 382.3 lbs.

I work 10 hour night shifts driving a stand up forklift. 50% to 75% of my job is getting off the machine, cutting plastic, and up stacking heavy pallets. I am constantly bouncing and absorbing vibrations. Because of my weight and the job, my feet take an absolute beating. I spend 30 dollars a week on 4% lidocaine patches putting 3 to 4 on my heels and palms daily, plus moleskin patches, 200 dollar orthopedic shoes, and 56 dollar insoles just to survive the shift. Because my legs feel like they do a 5 hour gym workout every night, I am strictly skipping leg day until I drop another 30 to 40 lbs.

My training focuses entirely on upper body. I do fasted morning workouts before my shift using a push up board (sets of 20-25) and heavy 50lb resistance bands. I do multiple grips, slow negatives, and just hit a PR of 60 reps today. I am in a calorie deficit, usually 1500 to 2300 cals. I need to track better, but I am realistically hitting around 90g to 130g of protein daily, mostly through hardboiled eggs, cheese sticks, and whey protein at work.

My Goals:

Cardiovascular health, heart health, and joint and muscle recovery. I want to build muscle and see my abs one day, but I am not falling for TikTok gym bro hype. I want efficiency and safety.

My Routine and Dosing:

I split my stack 50/50. I take half with my breakfast right after my morning workout at work at 6 AM, and the other half with lunch at 11:30 AM. Note: I am intentionally taking higher doses of some of these based on clinical studies to account for my 380lb frame and heavy physical output.

The Daily Core Stack:

Creatine Monohydrate: 10g (Double dose for my size. Split 5g AM and 5g PM)

Betaine Anhydrous TMG: 3000mg / 4 Caps (Double the bottle serving for cardio and heart health. Split 2 AM and 2 PM)

L Carnitine Tartrate: 2000mg / 4 Caps (Double the bottle serving for cellular energy. Split 2 AM and 2 PM)

Omega 3 Fish Oil: \~3333mg / 4 Softgels (Bottle serving is 3, but I take 4 for foot and joint inflammation. Split 2 AM and 2 PM)

Essential Amino Acids EAA: 2 Full Scoops (Double dose taken in my morning water)

Current Nitric Oxide Booster Pills: 8 Pills daily (Taking a quad dose because the bottle is incredibly weak. 4 AM and 4 PM)

Citrus Bergamot: 1200mg / 2 Caps (Standard dose. Split 1 AM and 1 PM)

Alpha Lipoic Acid: 600mg / 2 Caps (Standard dose for nerve health and foot circulation. Split 1 AM and 1 PM)

EGCg Green Tea Extract: 400mg / 1 Cap (AM ONLY)

Natural Caffeine: 200mg / 1 Cap (AM ONLY)

Morning Hydration / Protein: Key Nutrients Electrolytes + a pinch of salt in my morning water. Animal Whey Protein and 2 Tbsp Hemp Protein + Fiber mixed with milk or water at meals.

Incoming and Cycling:

I am swapping those weak Nitric Oxide pills for Nutricost Pure L Citrulline Powder targeting 6g daily on my next payday for better foot circulation.

Waiting on Magnesium Glycinate in the mail right now.

I take Potassium every other day, and a Calcium D3 K2 blend 1 to 2 times a week on my off days.

My Questions for the Sub:

I took this full stack today and my energy was insane. I completely smashed my PRs and literally doubled my workout volume. But because of my health anxiety, I want to be smart.

1. Are there any dangerous interactions here like the caffeine competing with the nitric oxide boosters?

2. Am I overdoing it on anything, or are there any redundancies I should cut out?

3. Is this an efficient, logical setup for my specific size, physical job, and heart health goals?

Thanks in advance for the advice.

50lbs down (431 -> 382). Night shift warehouse worker & heavy resistance training. How does my stack look for cardio, recovery, and safety?