Lipoly
Your Fat Loss Sprint Guide
You have a deadline. The sprint has a finish line. They were made for each other.
A structured 14–28 day protocol, calculated targets, and a defined endpoint — exactly what event prep needs.
Lipoly
Your Fat Loss Sprint Guide
A structured 14–28 day protocol, calculated targets, and a defined endpoint — exactly what event prep needs.
Most diet approaches are designed for indefinite use. When you have a wedding, reunion, photoshoot, or fitness test in 4–8 weeks, you don't need a lifestyle plan. You need a structured sprint with a predictable outcome.
The Fat Loss Sprint is built for exactly this: a defined start, a defined finish, calculated daily targets from your body composition, and a structured recovery after. You know from day one exactly how long the hard part lasts — and what the result should look like.
The protocol is used by physique-focused lifters before competitions and photoshoots, by athletes cutting for weight-class events, and by people preparing for military or career fitness standards. The science supports using it for any situation where meaningful fat loss is needed in a defined, short timeframe.
| Weeks Until Event | Recommended Approach |
|---|---|
| 10+ weeks | One full sprint (14–28 days) + 14-day Maintenance Phase + optional second sprint |
| 6–8 weeks | One full sprint (14–21 days) + 14-day Maintenance Phase |
| 4–5 weeks | Sprint Level 1 (14 days) + Maintenance Phase — target a realistic 4–7 kg |
| Under 3 weeks | Consult the eligibility criteria — a full sprint + maintenance may not fit. Consider beginning with the Tracking Phase and setting up for a sprint immediately after the event. |
Note: Sprint duration is calculated from your Sprint Level, which is based on your body fat %. The app determines this automatically.
Results depend on starting body composition, sex, and adherence. Typical sprint outcomes:
With high protein and resistance training, 75–90% of weight lost during the sprint comes from fat, not muscle (Palgi et al., 1985 — 668-patient case series).
Used by physique athletes, lifters, and event preppers. Built on 50+ years of PSMF clinical science.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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