Appendices

This content is for informational purposes only and does not constitute medical or nutritional advice. Speak with your health professional before starting this protocol.

Appendix disclaimer: Sample meal plans and worked calculations in these appendices are illustrative examples based on representative body compositions. Do not follow these plans directly — use your own calculated targets from the sprint setup process. Individual protein, fat, and calorie targets will differ.

Appendix A: Sample Meal Plans

A1. Male, 100 kg, 28% body fat (Sprint Level 3)

Sample stats: 100 kg total weight, 28% body fat, LBM 72 kg. Protein target: 158 g (2.2 g/kg LBM). Fat: 25 g/day. Sprint Level 3.

Note: The 800 kcal figure is the floor — the minimum, not the target. For a 90–110 kg male, the macro calculation typically produces 950–1,150 kcal per day. These plans reflect realistic targets driven by protein and fat requirements. No artificial protein top-ups are needed at this body weight.

Day 1

Day 2

Day 3

A2. Female, 75 kg, 30% body fat (Sprint Level 2)

Sample stats: 75 kg total weight, 30% body fat, LBM 52.5 kg. Protein target: 129 g (2.45 g/kg LBM). Fat: 27 g/day (Level 2). Sprint Level 2.

Note: For a 65–85 kg female, the derived calorie target is typically 800–950 kcal/day depending on body composition and Sprint Level. Day 1 lands above the floor naturally from correct protein and fat targets. Day 2 uses slightly larger portions on two items to clear the 800 kcal floor — no separate protein top-up row needed.

Day 1

Day 2

A3. Refeed Day Meal Plan

Example: 80 kg male at estimated 2,200 kcal maintenance.

Note: On refeed days, fat remains the same as regular sprint days — it does not increase. Carbohydrates are added; fat stays fixed. This example uses Level 2 fat (27 g/day). High-fat foods such as salmon or dark chocolate are not appropriate on refeed days.

Appendix B: Macro Calculation Worksheets

B1. Fat Loss Sprint Macro Calculator

Step 1: Determine your Lean Body Mass (LBM)

LBM = Total body weight × (1 − body fat fraction)

Example: 90 kg at 30% body fat → LBM = 90 × 0.70 = 63 kg

My body weight: _______ kg. My body fat %: _______ %. My LBM: _______ kg.

Step 2: Calculate your protein target

Protein is calculated from lean body mass using a sliding scale based on body fat percentage. The app calculates this automatically — enter your stats and the app outputs your protein target.

• Sprint Level 1 (low body fat): up to 3.0 g/kg LBM
• Sprint Level 2 (moderate body fat): approximately 2.35–2.7 g/kg LBM
• Sprint Level 3 (high body fat): 2.2 g/kg LBM

Minimum: 2.2 g/kg LBM. Maximum: 3.0 g/kg LBM.

My protein target: _______ kg LBM × _______ g/kg = _______ g protein/day

Step 3: Calculate protein calories

Protein calories = protein grams × 4

My protein calories: _______ g × 4 = _______ kcal from protein

Step 4: Add supplemental fat

Fat allowance is fixed by Sprint Level:

• Sprint Level 1: 30 g/day = 270 kcal
• Sprint Level 2: 27 g/day = 243 kcal
• Sprint Level 3: 25 g/day = 225 kcal

My fat allowance: _______ g = _______ kcal from fat

Step 5: Add vegetable carbohydrates

Non-starchy vegetables: eat freely. Count net carbs only (total carbs minus fibre). Target is 50 g net per day; cruciferous and leafy vegetables are mostly fibre, so generous portions still land inside that window. The app allows up to ~70 g before flagging over so a veg-heavy day stays in range. Use ~50 g net carbs / 200 kcal as your working estimate.

My carb calories: approximately _______ kcal from vegetables

Step 6: Total daily calories

Total = protein calories + fat calories + carb calories

My daily total: _______ + _______ + _______ = _______ kcal/day

B2. Maintenance Calorie Calculator (Post-Sprint)

Step 1: Calculate BMR (Mifflin-St Jeor)

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

My BMR: (10 × _____) + (6.25 × _____) – (5 × _____) +/– _____ = _______ kcal

Step 2: Apply activity multiplier

My predicted TDEE: _______ × _______ = _______ kcal

Step 3: Apply metabolic adaptation discount (7–8%)

My adjusted maintenance: _______ × 0.92 = _______ kcal/day

Step 4: Set maintenance macros

• Protein: 2.0 g/kg LBM = _______ g/day (_______ kcal)
• Fat (27.5% of TDEE): _______ kcal × 0.275 ÷ 9 = _______ g/day
• Carbohydrates (remainder): (_______ kcal − protein kcal − fat kcal) ÷ 4 = _______ g/day

Appendix C: Approved Food Lists

C1. Primary Protein Sources

C2. Approved Vegetables

Eat these freely (non-starchy) — count net carbs only (total carbs minus fibre). No ceiling applies to this list. Spinach, kale, all lettuce varieties, arugula, broccoli, cauliflower, zucchini, cucumber, celery, bell peppers, mushrooms, asparagus, green beans, Brussels sprouts, cabbage, bok choy, radishes, tomatoes, onions (moderate), garlic

Measure portions (~100 g/day maximum): Carrots, beets, peas, corn, sweet potato, regular potato, butternut squash

C3. Approved Condiments and Seasonings

Use freely: Salt, pepper, garlic powder, onion powder, paprika, cumin, turmeric, oregano, basil, thyme, rosemary, cinnamon, mustard (yellow or Dijon), hot sauce (check for sugar), all vinegars, lemon and lime juice, fresh or dried herbs, zero-calorie sweeteners (stevia, monk fruit, erythritol)

Use sparingly (add calories): Low-sodium soy sauce, fresh salsa (no added sugar), tomato paste, balsamic glaze

Avoid: Ketchup, BBQ sauce, teriyaki sauce, honey mustard, mayonnaise, ranch and creamy dressings, oils (except minimal cooking spray)

C4. Approved Beverages

Unlimited: Water, sparkling water, black coffee, unsweetened tea (all varieties), diet or zero-calorie beverages (in moderation), bone broth (count the calories)

Avoid: Regular soda, juice, alcohol, milk (except small amounts in coffee), sports drinks, caloric energy drinks, smoothies (unless built within your macro targets)

Appendix D: Supplement Protocol

D1. Required Supplements

D2. Recommended Supplements

D3. Supplements to Avoid During the Sprint

Appendix E: Tracking Templates

E1. Daily Tracking Log

Date: _______________

NUTRITION
Meal 1: ___________________________ Protein: ___g  Calories: ___
Meal 2: ___________________________ Protein: ___g  Calories: ___
Meal 3: ___________________________ Protein: ___g  Calories: ___
Snack:  ___________________________ Protein: ___g  Calories: ___
                              TOTAL: Protein: ___g  Calories: ___

SUPPLEMENTS
[ ] Multivitamin    [ ] Sodium    [ ] Potassium
[ ] Magnesium       [ ] Calcium   [ ] Fish oil
[ ] Vitamin D       [ ] Other: _____________

ACTIVITY
Resistance training: [ ] Yes  [ ] No   Notes: _____________
Steps today: _____________
Other activity: _____________

BIOMETRICS
Morning weight (fasted): _______ kg
7-day average: _______ kg

SUBJECTIVE
Hunger (1-10): ___    Energy (1-10): ___
Mood (1-10): ___      Sleep quality (1-10): ___
Notes: _______________________________________________

E2. Weekly Progress Summary

Week #: ___    Date range: ___________ to ___________

WEIGHT
Starting week average: _______ kg
Ending week average: _______ kg
Weekly change: _______ kg
Total change from baseline: _______ kg

MEASUREMENTS (take every 2 weeks)
Waist: _______ cm    Change: _______
Hips: _______ cm     Change: _______
Chest: _______ cm    Change: _______

NUTRITION ADHERENCE
Days on target (within 100 kcal): ___/7
Average daily protein: _______ g
Average daily calories: _______ kcal

TRAINING
Resistance training sessions: ___/week
Key lifts (top set):
  Squat / Leg press: _______ kg x ___
  Bench / Chest press: _______ kg x ___
  Row / Pull-down: _______ kg x ___
Average daily steps: _______

NOTES AND ADJUSTMENTS
________________________________________________
________________________________________________

E3. Sprint Overview Tracker

Note: This tracker covers multiple sprint cycles. Each individual Fat Loss Sprint lasts exactly 14 days (Level 1), 21 days (Level 2), or 28 days (Level 3). Use the diet break sections below to track recovery between cycles.

FAT LOSS SPRINT — MASTER TRACKER

Start date: ___________  Planned end date: ___________
Starting weight: _______ kg    Target weight: _______ kg
Starting waist: _______ cm

--- SPRINT 1 (Weeks 1–4) ---
WEEKLY AVERAGES
Wk 1: ___kg (d___) | Wk 2: ___kg (d___) | Wk 3: ___kg (d___)
Wk 4: ___kg (d___)

REFEEDS (Sprint 1)
Dates: ________________________________________________

--- DIET BREAK 1 ---
Break dates: Week ___ to ___ | Weight before: ___ | After: ___

--- SPRINT 2 (Weeks 5–8) ---
WEEKLY AVERAGES
Wk 5: ___kg (d___) | Wk 6: ___kg (d___) | Wk 7: ___kg (d___)
Wk 8: ___kg (d___)

REFEEDS (Sprint 2)
Dates: ________________________________________________

--- DIET BREAK 2 ---
Break dates: Week ___ to ___ | Weight before: ___ | After: ___

--- SPRINT 3 (Weeks 9–12, if applicable) ---
WEEKLY AVERAGES
Wk 9: ___kg (d___) | Wk10: ___kg (d___) | Wk11: ___kg (d___)
Wk12: ___kg (d___)

REFEEDS (Sprint 3)
Dates: ________________________________________________

BLOOD WORK
Baseline: Date _____ | Notes: _________________________
Mid-point: Date _____ | Notes: _________________________
End: Date _____ | Notes: _________________________

FINAL RESULTS
End weight: _______ kg | Total lost: _______ kg
End waist: _______ cm  | Total reduction: _______ cm
Duration: _______ weeks

Appendix F: Body Fat Estimation Reference

F1. Navy Method Body Fat Calculation

Men: Body Fat % = 86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76

Women: Body Fat % = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387

All measurements in centimetres.

F2. Body Fat Percentage Reference Ranges

F3. Ideal Body Weight Quick Reference (Hamwi Method)

Note: The FLS does not use ideal body weight (IBW) for any calculations. Protein targets are calculated from lean body mass (LBM). This table is provided as a reference only — your app uses LBM, calculated from your measured body fat percentage.

Appendix G: Recommended Pre-Sprint Health Checklist

Note: This checklist is a reference guide only. The Fat Loss Sprint app does not provide medical monitoring or supervision. These are steps you may wish to take with your own healthcare provider before starting.

G1. Pre-Sprint Blood Work

PROVIDER: Please order the following labs for pre-VLCD/PSMF screening:

[ ] Complete Metabolic Panel (CMP)
    Sodium, potassium, chloride, bicarbonate, BUN, creatinine,
    glucose, calcium, total protein, albumin, bilirubin, ALP, AST, ALT
[ ] Complete Blood Count (CBC) with differential
[ ] Lipid Panel (total cholesterol, LDL, HDL, triglycerides)
[ ] Haemoglobin A1c
[ ] Thyroid Panel (TSH, free T4)
[ ] Uric acid
[ ] Magnesium (serum)
[ ] Phosphorus
[ ] 25-hydroxyvitamin D
[ ] Iron studies (ferritin, TIBC) — especially for menstruating women
[ ] ECG — if age above 50 or cardiac risk factors present

Additional if indicated:
[ ] Fasting insulin
[ ] Liver ultrasound (if history of gallstones or liver disease)
[ ] DEXA scan (body composition baseline)
[ ] Pregnancy test (women of childbearing age)

G2. Monitoring Schedule During Sprint

Note: Routine medical monitoring is not required to use this app. The following is a reference for users who wish to track blood markers with their own health professional during the protocol.

Note: The FLS sprint itself lasts a maximum of 28 days. Week 8 and Week 12 columns apply to users completing multiple sprint cycles. For a single sprint, use Baseline through Week 4 and Post-Sprint columns only.

Appendix H: Quick Start Checklist

PRE-SPRINT CHECKLIST

BEFORE YOU START
[ ] Reviewed eligibility and contraindications (Chapter 22)
[ ] Spoken with your health professional — recommended before any new diet or exercise program
[ ] Completed baseline blood work (optional but recommended — see Appendix G)
[ ] Reviewed current medications with prescriber
[ ] Baseline body measurements recorded

SUPPLIES
[ ] Kitchen scale (digital, grams)
[ ] Bathroom scale (digital)
[ ] Lean protein sources stocked
[ ] Non-starchy vegetables stocked
[ ] Supplements purchased:
    [ ] Multivitamin
    [ ] Electrolytes (sodium, potassium, magnesium)
    [ ] Calcium
    [ ] Fish oil
    [ ] Vitamin D
    [ ] Whey protein (optional)
    [ ] Psyllium husk (optional)
[ ] Measuring tape for body measurements
[ ] Tracking app or journal set up

PLANNING
[ ] Calculated protein target (Appendix B1)
[ ] Calculated daily calorie target
[ ] Planned first week of meals (Appendix A)
[ ] Established resistance training schedule (2-3x/week)
[ ] Set daily step goal (8,000-10,000)
[ ] Identified diet break schedule
[ ] Identified refeed schedule (if applicable)
[ ] Set sprint duration and end date
[ ] Calculated maintenance calories for post-sprint (Appendix B2)
[ ] Informed support person or accountability partner

MINDSET
[ ] Understand this is a temporary protocol, not a permanent diet
[ ] Committed to the full protocol duration
[ ] Have a maintenance plan ready
[ ] Know the warning signs to stop (see "Who the Fat Loss Sprint Is Not For")
[ ] Prepared for initial hunger, fatigue, and adjustment period (days 1-5)

Appendix I: FLS Calculation Reference

All v2 protocol calculations in one place. Use this to set up your sprint, plan refeeds, manage your diet break, and verify your numbers.

I1. Sprint Level Determination

Step 1: Measure your body fat percentage

Navy Method formulas (all measurements in cm):

Men: BF% = 86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76

Women: BF% = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387

Step 2: Assign your Sprint Level

Eligibility (all must pass):

My Sprint Level: ______ My LBM: ______ kg

I2. Protein Calculation Worksheet

Protein target is determined by body fat percentage using a sliding scale within each sprint level. No activity adjustment applies during the FLS — protein is fixed by BF% position within the level.

Sliding scale logic:

• At the lean boundary of each level (lower BF%): higher protein, up to 3.0 g/kg LBM
• At the overweight boundary (higher BF%): lower protein, down to 2.2 g/kg LBM
• Interpolate linearly within each level

Formula: g/kg LBM = 2.2 + [(BF% range upper − your BF%) ÷ (BF% range)] × 0.8

Clamp: If result falls below 2.2 g/kg LBM, use 2.2. If above 3.0 g/kg LBM, use 3.0.

Worked examples:

My protein calculation:

1. My body fat %: ______ %
2. My sprint level: ______
3. g/kg LBM from sliding scale: ______
4. × My LBM (______ kg)
5. My protein target: ______ g/day

I3. Activity Level Self-Assessment

Use for TDEE calculation during the diet break and post-sprint maintenance. Protein during the FLS has no activity adjustment.

During the FLS itself: use the fixed multiplier of 1.55 for TDEE calculation regardless of your actual activity level.

When in doubt, choose the lower level. It is better to be conservative with your TDEE than to overestimate.

My activity level: ____________________ My TDEE multiplier: ______

I4. Refeed Planning Worksheet

Refeed schedule by Sprint Level:

Refeed carbs:

The same carb target applies to both the mid-programme and final day refeed. Protein and fat stay the same as regular sprint days on all refeeds.

My refeed calculation: My sprint level carbs: ______ g/kg × LBM ______ kg = ______ g

I5. Diet Break Tracker

Duration: 14 days, mandatory. Begins the morning after the final sprint day.

Diet Break Macros:

Activity adjustment for diet break TDEE:

14-Day weight log:

Auto-adjustment trigger (check after Day 5–7):

Threshold = Day 1 weight × 1.02 = ______ kg

Is my Day 7 average weight above ______ kg?

• YES: Reduce fat by 10% and carbs by 10%. Protein stays unchanged.

  • New fat: ______ g × 0.9 = ______ g
  • New carbs: ______ g × 0.9 = ______ g
  • Protein: unchanged at ______ g

• NO: Continue as planned. No adjustment needed.

I6. FLS Summary Card — All v2 Parameters

Sprint Levels

Sprint Macros (Regular Days)

Protein Sliding Scale (BF%-Based)

Protein is determined by body fat percentage within each sprint level. No activity adjustment. Scale interpolates linearly between level boundaries and is clamped to 2.2–3.0 g/kg LBM.

Refeed Macros

Protein and fat stay the same as sprint days on all refeeds.

Diet Break (14 Days — Mandatory)

Activity bump: Sedentary moves to 1.375. Lightly Active moves to 1.55. Others unchanged.

Auto-adjust trigger: If Day 7 average weight exceeds Day 1 weight × 1.02, reduce fat and carbs by 10% (protein unchanged).

Eligibility (All Must Pass)

End of Appendices