Your Fat Loss Sprint Planner
Higher body fat means more fuel available, faster results, and the strongest clinical case for an aggressive sprint. 28 days. Calculated protein. Mandatory recovery. The research backs this one hard.
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.
The Protocol
Your macros, protein target, and sprint length aren't guesses — they're set by the Fat Loss Sprint, a protocol built on 50+ years of clinical research. See how it works, and how it compares to every other diet.
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