Lipoly
Your Fat Loss Sprint Guide
Sprint Level 1 is Lipoly's 14-day protocol for lean individuals: high protein, structured deficit, twice-weekly strength training, and a mandatory 14-day recovery built in.
Sprint Level 1 is the 14-day Fat Loss Sprint — assigned by the app to individuals with lower body fat percentages (men under 16% BF, women under 25% BF). It is the most intensive, shortest version of the protocol.
| Parameter | Sprint Level 1 |
|---|---|
| Sprint duration | 14 days |
| Protein target | 3.0 g/kg LBM (upper FLS range) |
| Fat | 25 g/day |
| Refeed timing | 1 mid-sprint refeed + final day |
| Refeed carbs | 3 g/kg LBM |
| Post-sprint recovery | 14-day mandatory Maintenance Phase |
Glycogen depletion. Scale drops 1–3 kg rapidly (water and glycogen — this is real and expected). Mild headache or fatigue possible — managed with electrolytes.
Nutritional ketosis. Appetite suppression kicks in — hunger becomes significantly more manageable. Fat loss begins in earnest.
Predominantly fat loss at 0.5–1 kg per week above baseline. Scale movement slows relative to week one — this is normal.
3–6 kg over 14 days at Sprint Level 1 (individual results vary by starting body composition, sex, and adherence).
| Generic "2-Week Challenge" | Lipoly Sprint Level 1 | |
|---|---|---|
| Protein target | None specified | 3.0 g/kg LBM — lean mass protective |
| Calorie target | Vague or generic | Calculated from your lean body mass |
| Training | "Move more" | Structured: 2x/week strength + daily steps |
| Supplements | None | Full stack: electrolytes, potassium, fish oil, vitamins |
| Refeed | None | Scheduled mid-sprint carbohydrate refeed |
| Recovery | None | Mandatory 14-day Maintenance Phase |
| Science basis | None | 50+ years PSMF clinical research |
The 14-day duration is not arbitrary. The MATADOR study (Byrne et al., 2018) found that 2-week restriction blocks alternating with 2-week maintenance periods outperformed continuous restriction by 50% in total weight loss. The FLS mirrors this structure — and the 14-day sprint is the minimum viable block for clinically meaningful fat loss with lean mass preservation.
Longland et al. (2016): 4-week deficit at 40% caloric restriction with high protein and resistance training produced +1.2 kg lean mass gain alongside 4.8 kg fat loss. The 14-day sprint creates similar conditions in a shorter, more concentrated window.
Built on 50+ years of PSMF clinical research. Endorsed by NICE, EASO, and AHA/ACC.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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