{"id":655999,"date":"2026-03-14T22:05:19","date_gmt":"2026-03-14T22:05:19","guid":{"rendered":"https:\/\/www.europesays.com\/us\/655999\/"},"modified":"2026-03-14T22:05:19","modified_gmt":"2026-03-14T22:05:19","slug":"ankur-warikoo-reveals-3t-formula-that-helped-him-reach-13-body-fat-at-45-no-steroids-no-shortcuts-no-ai","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/655999\/","title":{"rendered":"Ankur Warikoo Reveals 3T Formula That Helped Him Reach 13% Body Fat at 45 \u2014 No Steroids, No Shortcuts, No AI"},"content":{"rendered":"

Entrepreneur Ankur Warikoo recently detailed his fitness<\/a><\/strong> and diet routine that has helped him achieve 13 body fat at 45 years of age. \u201cThe exact method that got me to 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip,\u201d Warikoo said in a post on Instagram.<\/p>\n

The first phase was T1-Track, he said.<\/p>\n

\u201cThe only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),\u201d he said.<\/p>\n

DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n

Warikoo said he brought down his calorie intake to 1,600-1,800 calories \u201c(500 deficit every day\u20147,500 every two weeks 1 kg\u00a0 lost\u2014Repeat)\u201d. He also increased his protein intake. \u201cIn a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,\u201d he said.<\/p>\n

Warikoo then went to describe his \u201cusual diet\u201d:<\/strong><\/p>\n

9.30 am \u2013 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins<\/p>\n

11 am \u2013 200 grams paneer\/tofu\/tempeh\/ or dal chilla. Rarely eggs<\/p>\n

1 pm \u2013 Fruit<\/p>\n

4 pm \u2013 2 rotis (emmer wheat\/jowar\/soya bean) sabzi+ dal+ low fat yogurt<\/p>\n

6.30 pm \u2013 1 scoop whey protein with curd<\/p>\n

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\u201cI didn\u2019t cut out chhole bhature (my favourite). Had mithai \u2013 quite often. The goal wasn\u2019t perfection. It was to reach the two-week deficit,\u201d said Warikoo.<\/p>\n

The second phase was T2 \u2013 Train, Warikoo said, listing what that entailed:<\/p>\n

Tennis \u2013 6 days a week, 1 hour (cardio sorted)<\/p>\n

Weights \u2013 6 days a week, 45 minutes<\/p>\n

Every day: 2 exercises * 3 body parts = 6 exercises<\/p>\n

10-12 reps<\/p>\n

3 sets<\/p>\n

\u201cDidn\u2019t get bored,\u201d he shared.<\/p>\n

The final phase, he said, was T3 \u2013 Transform, where he tracked his daily weight and weekly measurements to document progress.<\/p>\n

\u201cSent pictures to my trainer for accountability<\/a><\/strong>. Ate mostly the same meals. Boring works,\u201d he said in the post.<\/p>\n

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\"fitness\" Here\u2019s what you should consider (Photo: Freepik)<\/p>\n

Taking a cue, we reached out to an expert.<\/p>\n

Achieving and maintaining low body fat like Ankur Warikoo\u2019s at 44-45 years of age is impressive but demands critical scrutiny, especially for Indian audiences with metabolic challenges<\/a><\/strong> like insulin resistance, said consultant dietitian Kanikka Malhotra.<\/p>\n

Malhotra noted that Warikoo\u2019s routine excels in sustainability: a modest 200 kcal deficit (2,000 intake vs. 2,200 burn), 150g vegetarian protein (2.1g\/kg at 72kg\u2014spot-on for muscle retention post-40), and balanced macros from dal, tofu, Greek yogurt, whey, plus resistance training<\/a><\/strong> 3-5x\/week preserve lean mass amid age-related sarcopenia (3-8 per cent loss\/decade).<\/p>\n

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\u201cHis blood markers\u2014low visceral fat\/lipids, high-normal testosterone (695 ng\/dL)\u2014signal metabolic health, not just aesthetics, with (walks) and sleep amplifying fat oxidation without cortisol spikes,\u201d said Malhotra.<\/p>\n

DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n