Lipoly
Your Fat Loss Sprint Guide
Sprint Level 3 is Lipoly's 28-day protocol — the longest, highest-impact sprint, assigned for higher body fat percentages where the risk-benefit ratio for aggressive restriction is strongest.
Sprint Level 3 is assigned to individuals with higher body fat (men above 25% BF, women above 35% BF). These users have the most fat available for rapid mobilisation, the strongest clinical case for aggressive intervention, and the best lean mass protection margins during a deep deficit.
| Parameter | Sprint Level 3 |
|---|---|
| Sprint duration | 28 days |
| Protein target | 2.2 g/kg LBM |
| Fat | 30 g/day |
| Refeed timing | Day 14 + final day (Day 28) |
| Refeed carbs | 7 g/kg LBM (largest carb refeed) |
| Post-sprint recovery | Mandatory 14-day Maintenance Phase |
Rapid glycogen and water depletion (3–5 kg). Ketosis established by day 3–5. Strongest initial results.
Active fat oxidation. Mid-sprint refeed on Day 14 — the largest refeed carb allocation (7 g/kg LBM) provides a significant glycogen restoration and leptin recovery.
Consistent fat loss. Ketosis re-established after Day 14 refeed. Hunger typically well-managed by this phase. Final-day refeed marks sprint completion.
8–15 kg over 28 days at Sprint Level 3 (individual results vary significantly by starting composition, sex, and adherence).
This is counterintuitive to many people — but the evidence is clear. Adults with higher body fat percentages are the ideal candidates for aggressive caloric restriction:
| Generic "Month Diet" | Lipoly Sprint Level 3 | |
|---|---|---|
| Protein | Generic or unspecified | 2.2 g/kg LBM — calculated from lean body mass |
| Calories | Fixed generic (1,200–1,500 kcal) | Calculated from your body composition — 800 kcal minimum |
| Refeeds | None | Day 14 + Day 28 (scheduled, protocol-calculated) |
| Training | "Exercise regularly" | 2x/week structured strength + daily 7,000–10,000 steps |
| Recovery | None | Mandatory 14-day Maintenance Phase |
| Lean mass protection | Not addressed | Mandated: protein + resistance training |
| Science basis | None | NICE/EASO/AHA-endorsed VLCD science |
Tsai & Wadden (2006) meta-analysis: VLCD groups (the Sprint Level 3 population) lost 16.1% of initial body weight during the active phase vs. 9.7% for conventional dieting — and both groups showed similar long-term maintenance. The faster approach produced more total fat loss without worse long-term outcomes.
DiRECT Trial (2018): 46% type 2 diabetes remission in people who are predominantly the Sprint Level 3 profile — achieving rapid, significant fat loss through structured very low calorie restriction.
Muralidhara et al. (2020): PSMF patients (predominantly higher body fat) maintained significantly greater weight loss than comparison patients at 1, 3, and 5 years.
NICE, EASO, and AHA/ACC all recommend structured VLCDs for this population. 50+ years of clinical evidence.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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