Lipoly
Your Fat Loss Sprint Guide
Sprint Level 2 is the 21-day Fat Loss Sprint: the most commonly assigned protocol, built for moderate body fat percentages, with structured refeeds and mandatory recovery built in.
Sprint Level 2 is assigned to individuals with moderate body fat (men 16–25% BF, women 25–35% BF). It is the most common sprint assignment across Lipoly users.
| Parameter | Sprint Level 2 |
|---|---|
| Sprint duration | 21 days |
| Protein target | 2.6 g/kg LBM (mid FLS range) |
| Fat | 27 g/day |
| Refeed timing | Day 10 + final day (Day 21) |
| Refeed carbs | 5 g/kg LBM |
| Post-sprint recovery | Mandatory 14-day Maintenance Phase |
Glycogen and water depletion (2–4 kg rapid loss), transition to ketosis. Appetite suppression kicks in by day 3–4.
The most productive fat loss week. Ketosis stable, appetite manageable, mid-sprint refeed on Day 10 restores leptin and provides a psychological reset.
Fat loss continues. Hunger is typically lowest in week 3 — the body has fully adapted to fat oxidation. Final-day refeed marks the sprint end.
5–10 kg over 21 days at Sprint Level 2, depending on starting composition, sex, and adherence.
The 21-day window is not arbitrary. It covers the full arc of a structured PSMF sprint:
The refeed on Day 10 is critical. Leptin levels fall during sustained restriction; a planned carbohydrate refeed restores them acutely, supporting thyroid function and managing appetite for the second half of the sprint (Byrne et al., 2018 — MATADOR study validates the restriction/recovery cycling principle).
| Generic 3-Week Diet | Lipoly Sprint Level 2 | |
|---|---|---|
| Protein | Generic or unspecified | 2.6 g/kg LBM — calculated from your lean body mass |
| Calories | Fixed generic (1,200 kcal etc.) | Calculated individually from your body composition |
| Refeed | None | Day 10 (scheduled) + Day 21 (final) |
| Training | "Exercise" | 2x/week structured strength + daily steps |
| Recovery | None | 14-day mandatory Maintenance Phase |
| Science basis | None | Purcell 2014 (81% vs. 50%); Palgi 1985; MATADOR 2018 |
Purcell et al. (The Lancet, 2014): 81% of participants on a structured rapid weight loss protocol achieved a clinically significant fat loss target. 50% of the gradual group did — over three times the duration.
Palgi et al. (1985): In a 668-patient clinical PSMF case series, mean weight loss was 18.6 kg over 17 weeks. A proportionate 21-day sprint produces 5–10 kg of predominantly fat loss with high protein and resistance training.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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