Lipoly
Your Fat Loss Sprint Guide
OMAD restricts the window. Lipoly restricts with precision — and protects your muscle.
One meal a day is aggressive. Aggressive with calculated protein, structured training, and a finish line is better.
Lipoly
Your Fat Loss Sprint Guide
One meal a day is aggressive. Aggressive with calculated protein, structured training, and a finish line is better.
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.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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