Lipoly
Your Fat Loss Sprint Guide
Carbon coaches the cut. Lipoly finishes it.
Adaptive macros work for indefinite lifestyle dieting. For a hard, time-limited cut with a defined end date — the sprint is the right tool.
Lipoly
Your Fat Loss Sprint Guide
Adaptive macros work for indefinite lifestyle dieting. For a hard, time-limited cut with a defined end date — the sprint is the right tool.
Carbon and MacroFactor are excellent at one thing: optimising your macros for ongoing, indefinite fat loss. That's valuable if your goal is a lifestyle recomposition that you're happy to run for months.
But for lifters who want to get lean now — before a competition, a photo shoot, a holiday, or a self-imposed deadline — the adaptive approach is too slow and too open-ended. Sixteen weeks of gradual cuts with weekly macro adjustments doesn't create urgency. It creates diet fatigue.
The Fat Loss Sprint is the tool for the aggressive, time-limited cut. 14–28 days of structured, calculated restriction — with the protein targets and training protocol that preserve muscle during severe restriction. Then you're done.
| Carbon / MacroFactor | Lipoly | |
|---|---|---|
| Purpose | Ongoing adaptive macro coaching | Time-limited sprint (14–28 days) + mandatory recovery |
| Deficit depth | Moderate, adaptive (~300–600 kcal) | Aggressive, fixed (~1,000–1,800 kcal from body comp) |
| Protocol end date | None — ongoing | Defined: day 14, 21, or 28 |
| Protein targets | Evidence-based adaptive | 2.2–3.0 g/kg LBM — sprint-specific lean mass protection |
| Refeeds | Informed by app adjustments | Auto-scheduled mid-sprint + final day |
| Recovery phase | No mandatory exit | Mandatory 14-day Maintenance Phase |
| Training | Tracked, adaptive | Structured FLS strength program, conservative sprint volume |
| Best suited for | Long-term lifestyle lean | Time-bound cut; specific physique goal with deadline |
| Cost | ~$15–$20/month | $9.99/wk · $29.99/mo · $149.99 lifetime |
Longland et al. (AJCN, 2016): young men in a 40% caloric deficit — equivalent to the FLS — randomised to high protein (2.4 g/kg/day) or standard protein (1.2 g/kg/day), with resistance training and HIIT. The high-protein group gained 1.2 kg of lean mass while losing 4.8 kg of fat. This is the Fat Loss Sprint protocol, validated in a controlled trial.
MATADOR study (Byrne et al., IJO, 2018): Alternating 2 weeks of VLCD restriction with 2 weeks at maintenance produced 50% more weight loss than continuous moderate restriction over the same period — and less metabolic adaptation. The FLS's built-in refeeds and Maintenance Phase are directly informed by this study.
Purcell et al. (The Lancet, 2014): 81% of rapid weight loss group hit their target vs. 50% gradual. Dropout 3% vs. 18%. Adherence matters — and a defined finish line changes adherence fundamentally.
Enter body fat %, weight, sex. The app calculates your Sprint Level (1 = lean, 2 = moderate, 3 = overweight), sprint duration, and exact daily targets: protein (2.2–3.0 g/kg LBM), fat (25–30 g/day), calories.
Conservative training volume (form over load — protect the muscle, don't grind it down). Plan each day's meals in plain English — the AI meal planner verifies your targets. Track habits and supplements. Refeeds auto-scheduled. Everything measured.
After the sprint, metabolic hormones, NEAT, and appetite regulation need recalibration. The Maintenance Phase is not optional — it's where results are locked in, and where you practise maintaining your new weight before another sprint or long-term transition. Two weeks of eating at maintenance builds the habits that determine whether results last.
The MATADOR study (Byrne 2018) showed that structured intermittent restriction with diet breaks produced less metabolic adaptation than continuous moderate restriction. The FLS's refeeds and mandatory maintenance phase are specifically designed to counteract adaptation. Metabolic adaptation at typical restriction levels is 50–200 kcal/day — a fraction of the 1,000–1,800 kcal FLS deficit.
Yes — expect some strength reduction during the sprint. This is expected and normal at a severe deficit. The protocol uses conservative training volume (not failure training) specifically to protect lean mass without CNS fatigue. Performance fully recovers during the Maintenance Phase.
2.2–3.0 g/kg LBM protein. Built-in refeeds. Mandatory Maintenance Phase. The protocol that the research supports.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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