# Best 1 Based on your goals and the fact that you’re a beginner with glaucoma, I would prioritize fat loss while maintaining muscle rather than trying to maximize muscle gain immediately. At 193 cm, 108 kg, and ~34% body fat, you likely have about 71 kg of lean body mass. This gives you an excellent opportunity to build strength and muscle while losing fat (known as body recomposition). Your target should be: * Lose 0.5–1.0 kg per week (sustainable and muscle-friendly). * Reduce body fat from 34% → below 25% over 6–9 months. * Build strength steadily without excessive straining that could affect your glaucoma. ⸻ Weekly Schedule Day Workout Monday Upper Body A + Cardio Tuesday Lower Body A + Core Wednesday Recovery (walking & mobility) Thursday Upper Body B + Cardio Friday Lower Body B + Core Saturday 45–60 min walk Sunday Complete Rest ⸻ Warm-Up (10 minutes) 1. 5-minute treadmill walk 2. Dynamic mobility: * Arm circles ×15 * Hip circles ×15 * Leg swings ×10 * Bodyweight squats ×10 * Shoulder rolls ×15 Glaucoma precautions * Never hold your breath. * Exhale during the lifting phase. * Avoid maximal lifts (1–3 rep max). * Avoid inverted positions. * Stop if you develop eye pain, halos, or sudden vision changes. ⸻ Monday – Upper A Chest Press Machine 3 × 12 Rest: 60 sec Lat Pulldown 3 × 12 Seated Cable Row 3 × 12 Machine Shoulder Press 3 × 10 Dumbbell Lateral Raise 3 × 15 Rope Triceps Pushdown 3 × 12 Dumbbell Curl 3 × 12 Cardio 20 minutes brisk incline walking. Heart rate: 60–70% maximum. ⸻ Tuesday – Lower A Leg Press 3 × 12 Romanian Deadlift (Light Dumbbells) 3 × 10 Walking Lunges 3 × 12 each leg Leg Curl 3 × 12 Standing Calf Raise 3 × 15 ⸻ Core Dead Bug 3 × 12 Bird Dog 3 × 12 Pallof Press 3 × 12 Finish with 10–15 min easy walking. ⸻ Thursday – Upper B Incline Dumbbell Press 3 × 12 Chest Supported Row 3 × 12 Cable Fly 3 × 15 Neutral Grip Pulldown 3 × 12 Face Pull 3 × 15 Hammer Curl 3 × 12 Overhead Rope Extension 3 × 12 Finish: 20 min treadmill. ⸻ Friday – Lower B Goblet Squat 3 × 12 Step-Ups 3 × 10 each Hip Thrust 3 × 12 Leg Extension 3 × 15 Seated Hamstring Curl 3 × 12 Calf Raise 3 × 15 ⸻ Core Plank 3 × 30–45 sec (avoid breath-holding) Side Plank 3 × 30 sec Cable Wood Chop 3 × 12 ⸻ Cardio Aim for 150–300 minutes per week of moderate-intensity cardio. Recommended: * Incline treadmill walking * Outdoor brisk walking * Cycling * Elliptical Daily step goal: * Weeks 1–4: 8,000 * Weeks 5–8: 10,000 * Weeks 9–12: 12,000 ⸻ Progressive Overload (12 Weeks) Weeks 1–4 * Learn technique. * Stop each set with 2–3 reps in reserve (RIR). * Focus on breathing correctly. Weeks 5–8 * Increase weight by 2.5–5% once you can complete all prescribed reps with good form. * Add one extra set to major compound exercises if recovery is good. Weeks 9–12 * Continue increasing weight gradually while maintaining good form. * Keep 1–2 RIR on most working sets. * Increase cardio by about 10 minutes per week if fat loss slows. ⸻ Mobility (10 minutes) Hip Flexor Stretch Hamstring Stretch Chest Stretch Thoracic Rotation Cat-Cow Ankle Mobility Shoulder Stretch Hold each stretch for 30–45 seconds. ⸻ Recovery Sleep: 7.5–9 hours Water: 3.5–4.5 L/day Protein: Spread across 3–5 meals. Take 1–2 complete rest days weekly. ⸻ Calories & Macros Estimated maintenance: ~3,000 kcal/day Start with: 2,300–2,500 kcal/day Protein: 160–180 g/day Fat: 70–80 g/day Carbohydrates: 200–230 g/day (adjust based on calorie target). ⸻ Simple Meal Plan Breakfast * 3 eggs * Oatmeal * Berries Lunch * 200 g grilled chicken * Rice or sweet potato * Large salad Snack * Greek yogurt * Apple Dinner * Salmon or lean beef * Vegetables * Brown rice or potatoes Optional evening snack * Cottage cheese or a protein shake if needed to meet your protein target. ⸻ Supplements Whey Protein Useful if you struggle to meet protein needs from food. Creatine Monohydrate 3–5 g daily. Current evidence does not show that creatine raises intraocular pressure or worsens glaucoma in healthy use. Because you have glaucoma, discuss it with your ophthalmologist before starting, especially if you have advanced disease or recent eye surgery. Omega-3 Fish Oil May support heart health and overall health. Vitamin D Consider supplementation if blood tests show deficiency or you have limited sun exposure. Caffeine Limit excessive doses before training, as high amounts can cause a temporary rise in intraocular pressure in some people. ⸻ Beginner Mistakes to Avoid * Using weights that force you to strain or hold your breath. * Skipping warm-ups and cool-downs. * Trying to lose weight too quickly (avoid crash diets). * Poor sleep and inconsistent nutrition. * Ignoring exercise technique in favor of heavier weights. * Comparing your progress to others. ⸻ Realistic Progress Time Expected Progress 4 weeks 2–4 kg weight loss, better stamina, improved technique 8 weeks 4–8 kg weight loss, noticeable strength gains, clothes fit looser 12 weeks 6–10 kg weight loss, visible muscle definition, improved fitness and confidence If you consistently follow this program, you can realistically reach 85–90 kg over the next 6–12 months while preserving muscle and significantly improving your cardiovascular fitness and overall health. Given your glaucoma, continue regular follow-up with your eye specialist and let them know you’ve started resistance training so they can monitor your eye pressure as needed.