Your Fat Loss Sprint Planner
One meal a day. Not enough protein. No end date. That's the problem.
OMAD creates a deficit through timing. The sprint creates one through precision — with enough protein to keep your muscle and a finish line at 3 weeks.
Your Fat Loss Sprint Planner
OMAD creates a deficit through timing. The sprint creates one through precision — with enough protein to keep your muscle and a finish line at 3 weeks.
OMAD creates a large caloric deficit through timing — one eating window forces lower total intake for most people. The problem: fitting adequate protein into a single meal is genuinely difficult. Most OMAD practitioners eat 80–120 g of protein per day, well below the lean mass preservation threshold during severe restriction.
The consequence: lean mass loss alongside fat loss. Muscle has a metabolic cost — losing it slows your resting metabolic rate and makes long-term maintenance harder. The Fat Loss Sprint targets 2.2–3.0 g/kg LBM of protein, spread across multiple eating occasions during the day, to maximally protect lean mass during aggressive restriction.
The other issue: OMAD has no defined end. The protocol runs indefinitely. The FLS is 14–28 days — then a mandatory 14-day Maintenance Phase.
| OMAD | Lipoly Fat Loss Sprint | |
|---|---|---|
| Restriction mechanism | One eating window per day | Calculated caloric target from body composition |
| Protein | Often insufficient in single meal | 2.2–3.0 g/kg LBM — spread throughout the day |
| Calories | Often untracked | Precisely calculated |
| Lean mass protection | Poor (insufficient protein) | High — protocol mandates protein + strength training |
| Training | Not specified | 2x/week strength — required |
| Duration | Indefinite | 14–28 days, defined end |
| Refeeds | None | Scheduled mid-sprint + final day |
| Recovery phase | None | Mandatory 14-day Maintenance Phase |
Mettler et al. (2010): athletes on identical caloric deficits — high protein group (2.3 g/kg) retained significantly more lean mass than standard protein group (1.0 g/kg). The difference wasn't the calories. It was the protein.
Longland et al. (2016): At a 40% caloric deficit with high protein (2.4 g/kg) and resistance training, participants gained 1.2 kg of lean mass while losing 4.8 kg of fat. OMAD cannot achieve this without protein precision and training structure.
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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