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[]
[null,null,null,null,null,null,null,"Nelson's Ultimate Training Plan"]
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[]
[]
[]
[]
[]
[]
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[null,null,null,null,null,null,null,"Step 1: Body Analysis",null,null,null,null,null,null,null,null,null,"Step 3: Training Plan"]
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[]
[]
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[]
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[null,null,null,null,null,null,null,"Step 2: Heavy Lifting",null,null,null,null,null,null,null,null,null,"Step 4: RESULTS"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"These are GUARANTEED!! - Dr. Nelson"]

{"sheet":"Measurements","index":1,"n_rows":23,"n_cols":21,"rows_kept":23,"cut":false,"hidden":false,"merged":[[1,7,5,20],[10,7,10,8],[12,7,12,8],[14,7,14,8],[10,16,10,18],[8,7,8,9],[13,16,13,18],[22,16,22,18],[18,7,18,8],[20,7,20,8],[16,16,16,18],[13,11,14,13],[19,16,19,18],[16,7,16,8]]}
[]
[null,null,null,null,null,null,null,"First, let's get your measurements"]
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[]
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[]
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[null,null,null,null,null,null,null,"Enter These:"]
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[null,null,null,null,null,null,null,"Gender:",null,"M","(M/F)",null,null,null,null,null,"Body Fat %:",null,null,17.316738067127677]
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[null,null,null,null,null,null,null,"Age:",null,22,"(yrs)"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Fat Free Mass:",null,null,165.36652386574465]
[null,null,null,null,null,null,null,"Height:",null,77,"(in)"]
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[null,null,null,null,null,null,null,"Weight:",null,200,"(lbs)",null,null,null,null,null,"Fat Free Mass Index (FFMI):",null,null,34.633476134255353]
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[null,null,null,null,null,null,null,"Ankle Circumference:",null,9,"(in)"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Body Mass Index:",null,null,23.713948389273064,"Normal"]
[null,null,null,null,null,null,null,"Wrist Circumference",null,6,"(in)"]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Max Lean Muscle Mass:",null,null,207.03609968728998]

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[null,null,null,null,null,null,null,"How much do you even lift, bro?"]
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[null,null,null,null,null,null,null,"\"This page calculates how many reps you can do of a given weight, just type in your 1 rep max!\""]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"a"]
[null,null,null,null,null,null,null,"1 REP MAX",null,null,null,null,"5 REP MAX",null,null,null,null,"10 REP MAX"]
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[null,null,null,null,null,null,null,"Front Squat:",null,225,"(lbs/kg)",null,"Front Squat:",null,{"$f":"0.89*J12","v":200.25},"(lbs/kg)",null,"Front Squat:",null,{"$f":"0.75*J12","v":168.75},"(lbs/kg)"]
[]
[null,null,null,null,null,null,null,"Back Squat:",null,275,"(lbs/kg)",null,"Back Squat:",null,{"$f":"0.89*J14","v":244.75},"(lbs/kg)",null,"Back Squat:",null,{"$f":"0.75*J12","v":168.75},"(lbs/kg)"]
[]
[null,null,null,null,null,null,null,"Deadlift:",null,325,"(lbs/kg)",null,"Deadlift:",null,289.25,"(lbs/kg)",null,"Deadlift:",null,{"$f":"0.75*J14","v":206.25},"(lbs/kg)"]
[]
[null,null,null,null,null,null,null,"Bench Press:",null,215,"(lbs/kg)",null,"Bench Press:",null,191.35,"(lbs/kg)",null,"Bench Press:",null,243.75,"(lbs/kg)"]
[]
[null,null,null,null,null,null,null,"Overhead Press:",null,135,"(lbs/kg)",null,"Overhead Press:",null,120.15,"(lbs/kg)",null,"Overhead Press:",null,161.25,"(lbs/kg)"]
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[null,null,null,null,null,null,null,"How Many Girls Can I Lift?",null,null,null,null,null,"Weigh Your Girl Here:",null,120,"(lbs)"]
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[null,null,null,null,null,null,null,"Front Squat:",null,{"$f":"(J12/$P$22)","v":1.875}]
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[null,null,null,null,null,null,null,"Back Squat:",null,{"$f":"(J14/$P$22)","v":2.2916666666666665}]
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[null,null,null,null,null,null,null,"Deadlift:",null,2.7083333333333335]
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[null,null,null,null,null,null,null,"Bench Press:",null,1.7916666666666667]
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[null,null,null,null,null,null,null,"Overhead Press:",null,1.125]

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[null,null,null,"Your Training Plan"]
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[]
[]
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[null,null,null,"Meals",null,null,null,null,null,null,null,null,null,"Workouts"]
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[null,null,null,null,"M","Tu","W","Th","F","Sa","Su",null,null,null,"M","Tu","W","Th","F","Sa","Su"]
[null,null,null,"Breakfast","Eggs",null,null,null,null,null,null,null,null,"Excercise","Squats","Bench"]
[null,null,null,null,"Milk",null,null,null,null,null,null,null,null,"Weight",225,185]
[null,null,null,null,"Toast",null,null,null,null,null,null,null,null,"# of Reps",8,10]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
[null,null,null,"Total Calories",750]
[null,null,null,"Protein (g)",30,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,"Fat (g)",50,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,"Carbs (g)",20,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,null,"M","Tu","W","Th","F","Sa","Su",null,null,"Excercise"]
[null,null,null,"Lunch",null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,"Total Calories",null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,"Protein (g)",null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,"Fat (g)",null,null,null,null,null,null,null,null,null,"# of Reps"]
[null,null,null,"Carbs (g)"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,"M","Tu","W","Th","F","Sa","Su",null,null,"Weight"]
[null,null,null,"Dinner",null,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,"Total Calories",null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,"Protein (g)",null,null,null,null,null,null,null,null,null,"# of Reps"]
[null,null,null,"Fat (g)"]
[null,null,null,"Carbs (g)",null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
[null,null,null,"Daily Totals"]
[null,null,null,null,"M","Tu","W","Th","F","Sa","Su",null,null,"Excercise"]
[null,null,null,"Total Calories",null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,"Protein (g)",null,null,null,null,null,null,null,null,null,"# of Reps"]
[null,null,null,"Fat (g)"]
[null,null,null,"Carbs (g)",null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,"Excercise"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"Weight"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,"# of Reps"]

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["RESULTS"]
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[null,null,null,null,null,"Baseline Calories:",null,2000]
[null,"Weeks Trained:",null,30,null,"Daily Calories:",null,3000,null," Gym Hours (per week):",null,6,null,"Weight(lbs):",null,200]
[null,"REMEMBER: This calculator cannot account for LOW effort, INCONISTENT meals, POOR form, and POOR attitudes!"]
[null,"Grams Protein:",null,30,null,"Grams Fat:",null,30,null,"Grams Carbohydrates:",null,30]
[]
[null,"TOTAL MUSCLE GAINS:",null,null,null,null,null,null,12.162162162162163]
[]
[]
[null,"WHAT WILL I LOOK LIKE?"]

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["HELP"]
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["Title Page"]
["Navigates to each sheet"]
["Sheets are meant to be done in order but is not necessary"]
["Click on buttons to go to sheets"]
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[]
["Measurements"]
["User must measure their own height, weight, ankle and wrist circumference. "]
["User must enter gender, age themselves."]
["Sheet calculates Body Fat %, Fat Free Mass, FFMI, BMI, and Max Lean Muscle Mass"]
["Body Fat %: Percentage of body that is made up of fat*"]
["Fat Free Mass: Mass in body that is not fat*"]
["Fat Free Mass Index(FFMI): amount of muscle mass relative to height and weight*"]
["Body Mass Index(BMI): amount of fat mass relative to height and weight. *"]
["Max Lean Muscle Mass: Amount of muscle one could add (assuming this person has not been lifting weights)*"]
["*all are estimations"]
[]
[]
["Lifts"]
["One must test their 1 rep max of each lift before filling out spreadhseet. "]
["Once 1 rep maxes are entered, spreadsheet will calculate 5 and 10 rep maxes for the the same lift. "]
["Enter in weight of a girl to see how many girls could be lifted in each type of lift. "]
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["Plan"]
["This page is merely for personal record keeping for exercise and diet. "]
["Spreadsheet does not calculate calories of each food. That must be determined by the user on their own. "]
["Nothing is calculated from the information entered on this page. "]
[]
[]
["Results"]
["Basline calories is how many calories your body burns at rest per day. User must figure out this number on their own"]
["Grams in protein, carbs, and fat are per day. "]
["Press the \"calculate\" button to determine \"Total Muscle Gains\""]
["\"Total Muscle Gains\" is an estimation based off the assumption that the user hasn't been lifting weights before recorded training. "]
["\"What will I look like\" is not a real representation of added muscle, but is an exageration. "]