{"text_format":"3","workbook":"xlsx","n_sheets":4,"sheets":["Fat by %","Fat by BW (kg)","Activity Multiplier","Protein Intakes"],"not_rendered":{"images":3},"read":"whole","date_system":"1900"}

{"sheet":"Fat by %","index":0,"n_rows":14,"n_cols":11,"rows_kept":14,"merged":[[0,0,15,0],[0,1,0,21],[1,5,1,7],[1,9,1,10],[1,12,23,21],[7,2,7,3],[7,5,7,6],[7,8,7,9],[7,10,7,11],[15,1,23,11],[16,0,23,0],[24,0,32,21]]}
[]
[null,"Bodyweight (kg)",{"$nulls":3},"Only change numbers in yellow",{"$nulls":3},"Convert lbs to kg"]
[null,"Activity",{"$nulls":7},"lbs","kg"]
[null,"Protein (g/kg BW)",{"$nulls":8},{"$f":"J4/2.2","v":0}]
[null,"Fat %"]
[null,"Hours training per week"]
[]
[null,null,"Maintenance",null,null,"Fat Loss",null,null,"Muscle Gain"]
[null,null,"Male","Female",null,"Male","Female",null,"Male","Female"]
[null,"BMR",{"$f":"MROUND(C2*24.2, 10)","v":0},{"$f":"C2*22","v":0},null,{"$f":"C10","v":0},{"$f":"D10","v":0},null,{"$f":"C10","v":0},{"$f":"D10","v":0}]
[null,"Kcals",{"$f":"MROUND(((C10*$C3) + ((($C6*(3*$C2))/7))), 10)","v":0},{"$f":"MROUND(((D10*$C3) + ((($C6*(3*$C2))/7))), 10)","v":0},null,{"$f":"MROUND(((F10*$C3) + ((($C6*(3*$C2))/7)))*0.85, 10)","v":0},{"$f":"MROUND(((G10*$C3) + ((($C6*(3*$C2))/7)))*0.85, 10)","v":0},null,{"$f":"MROUND(((I10*$C3) + ((($C6*(3*$C2))/7)))*1.1, 10)","v":0},{"$f":"MROUND(((J10*$C3) + ((($C6*(3*$C2))/7)))*1.1, 10)","v":0}]
[null,"Protein",{"$f":"MROUND($C4*$C2, 5)","v":0},{"$f":"MROUND($C4*$C2, 5)","v":0},null,{"$f":"MROUND($C4*$C2, 5)","v":0},{"$f":"MROUND($C4*$C2, 5)","v":0},null,{"$f":"MROUND($C4*$C2, 5)","v":0},{"$f":"MROUND($C4*$C2, 5)","v":0}]
[null,"Fat",{"$f":"MROUND(((C11*($C5/100)))/9, 5)","v":0},{"$f":"MROUND(((D11*($C5/100)))/9, 5)","v":0},null,{"$f":"MROUND(((F11*($C5/100)))/9, 5)","v":0},{"$f":"MROUND(((G11*($C5/100)))/9, 5)","v":0},null,{"$f":"MROUND(((I11*($C5/100)))/9, 5)","v":0},{"$f":"MROUND(((J11*($C5/100)))/9, 5)","v":0}]
[null,"Carbs",{"$f":"MROUND((C11-((C12*4)+(C13*9)))/4, 5)","v":0},{"$f":"MROUND((D11-((D12*4)+(D13*9)))/4, 5)","v":0},null,{"$f":"MROUND((F11-((F12*4)+(F13*9)))/4, 5)","v":0},{"$f":"MROUND((G11-((G12*4)+(G13*9)))/4, 5)","v":0},null,{"$f":"MROUND((I11-((I12*4)+(I13*9)))/4, 5)","v":0},{"$f":"MROUND((J11-((J12*4)+(J13*9)))/4, 5)","v":0}]

{"sheet":"Fat by BW (kg)","index":1,"n_rows":14,"n_cols":11,"rows_kept":14,"merged":[[0,0,14,0],[0,1,0,21],[1,5,1,7],[1,9,1,10],[1,12,15,14],[1,15,15,21],[7,2,7,3],[7,5,7,6],[7,8,7,9],[7,10,7,11],[15,0,15,11],[16,0,30,15],[16,16,30,21]]}
[]
[null,"Bodyweight (kg)",100,null,null,"Only change numbers in yellow",{"$nulls":3},"Convert lbs to kg"]
[null,"Activity",1.2,{"$nulls":6},"lbs","kg"]
[null,"Protein (g/kg BW)",1.9,{"$nulls":6},200,{"$f":"J4/2.2","v":90.9090909090909}]
[null,"Fat (g/kg BW)",1.1]
[null,"Hours training per week",1]
[]
[null,null,"Maintenance",null,null,"Fat Loss",null,null,"Muscle Gain"]
[null,null,"Male","Female",null,"Male","Female",null,"Male","Female"]
[null,"BMR",{"$f":"MROUND(C2*24.2, 10)","v":{"v":2420,"d":"2,420"}},{"$f":"C2*22","v":{"v":2200,"d":"2,200"}},null,{"$f":"C10","v":{"v":2420,"d":"2,420"}},{"$f":"D10","v":{"v":2200,"d":"2,200"}},null,{"$f":"C10","v":{"v":2420,"d":"2,420"}},{"$f":"D10","v":{"v":2200,"d":"2,200"}}]
[null,"Kcals",{"$f":"MROUND(((C10*$C3) + ((($C6*(3*$C2))/7))), 10)","v":{"v":2950,"d":"2,950"}},{"$f":"MROUND(((D10*$C3) + ((($C6*(3*$C2))/7))), 10)","v":{"v":2680,"d":"2,680"}},null,{"$f":"MROUND(((F10*$C3) + ((($C6*(3*$C2))/7)))*0.85, 10)","v":{"v":2500,"d":"2,500"}},{"$f":"MROUND(((G10*$C3) + ((($C6*(3*$C2))/7)))*0.85, 10)","v":{"v":2280,"d":"2,280"}},null,{"$f":"MROUND(((I10*$C3) + ((($C6*(3*$C2))/7)))*1.1, 10)","v":{"v":3240,"d":"3,240"}},{"$f":"MROUND(((J10*$C3) + ((($C6*(3*$C2))/7)))*1.1, 10)","v":{"v":2950,"d":"2,950"}}]
[null,"Protein",{"$f":"MROUND($C4*$C2, 5)","v":190},{"$f":"MROUND($C4*$C2, 5)","v":190},null,{"$f":"MROUND($C4*$C2, 5)","v":190},{"$f":"MROUND($C4*$C2, 5)","v":190},null,{"$f":"MROUND($C4*$C2, 5)","v":190},{"$f":"MROUND($C4*$C2, 5)","v":190}]
[null,"Fat",{"$f":"MROUND($C2*$C5, 5)","v":110},{"$f":"MROUND($C2*$C5, 5)","v":110},null,110,110,null,110,110]
[null,"Carbs",{"$f":"MROUND((C11-((C12*4)+(C13*9)))/4, 5)","v":300},{"$f":"MROUND((D11-((D12*4)+(D13*9)))/4, 5)","v":235},null,{"$f":"MROUND((F11-((F12*4)+(F13*9)))/4, 5)","v":190},{"$f":"MROUND((G11-((G12*4)+(G13*9)))/4, 5)","v":135},null,{"$f":"MROUND((I11-((I12*4)+(I13*9)))/4, 5)","v":375},{"$f":"MROUND((J11-((J12*4)+(J13*9)))/4, 5)","v":300}]

{"sheet":"Activity Multiplier","index":2,"n_rows":0,"n_cols":0,"rows_kept":0}

{"sheet":"Protein Intakes","index":3,"n_rows":1,"n_cols":1,"rows_kept":1,"merged":[[0,0,0,10]]}
["© Alan Aragon, AAUKC Presentation (Hosted by Elite Fitness Mentoring)"]