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{"sheet":"April 2020","index":0,"n_rows":60,"n_cols":11,"rows_kept":60,"cut":false,"hidden":false,"merged":[[29,0,30,0],[36,1,36,5],[44,1,44,3],[45,1,45,3],[52,1,52,3],[53,1,53,3],[54,2,54,3],[0,1,0,10],[1,1,1,10],[2,1,2,10],[5,0,6,0],[11,0,12,0],[17,0,18,0],[23,0,24,0]]}
[null,"Lifestyle Tracker (2020)"]
[null,"***Disclaimer: The purpose of this tracker is to document fitness and lifestyle goals. This tracker has not been approved by a nutritionist or physician. Please consult a health care professional before engaging in any diet plan.***"]
[null,"GOAL OF THE MONTH:\n\"State Goal Here\""]
["2020-04-01","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday","WEEKLY TOTAL","GOAL TOTAL","SURPLUS/DEFICIT"]
["Week 1",null,null,null,1.0,2.0,3.0,4.0,null,"NOTE: Based on Goals: Please\nchange according to your \nactivity level and caloric\nintake goals."]
["Exercise: (workout plan)\nSteps: (steps/day)",null,null,"Ex: 20 min cardio + Abs"]
[null,null,null,"Ex: Number of Steps Taken",0.0,null,null,null,{"$f":"Sum(E7:H7)","v":0},70000.0,{"$f":"(I7-J7)","v":-70000}]
["Nutrition (kal/day)",null,null,"Ex: Based on personal activity\nlevel and goals \nSee BMI and BMR chart below",0.0,null,null,null,0,11200.0,-11200]
["Meal Preperation ",null,null,"Ex: Baked Salmon, \nSpinach, & Quinoa"]
["Other \n(list other weekly goals)",null,null,"Ex: Meditation for 10 min\nEx: Journaling"]
["Week 2",5.0,6.0,7.0,8.0,9.0,10.0,11.0]
["Exercise\nSteps"]
[{"$nulls":8},{"$f":"(B13+C13+D13+E13+F13+G13+H13)","v":0},70000.0,{"$f":"(I13-J13)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"(B14+C14++D14+E14+F14+G14+H14)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 3",12.0,13.0,14.0,15.0,16.0,17.0,18.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"(B19+C19+D19+E19+F19+G19+H19)","v":0},70000.0,{"$f":"(I19-J19)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B20:H20)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 4",19.0,20.0,21.0,22.0,23.0,24.0,25.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"(B25+C25+D25+E25+F25+G25+H25)","v":0},70000.0,{"$f":"(I25-J25)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B26:H26)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 5",26.0,27.0,28.0,29.0,30.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"Sum(B31:H31)","v":0},70000.0,{"$f":"(I31-J31)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B32:H32)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
[]
[]
[null,"Weekly Meal Preperation Schedule"]
["Week","W1","W2","W3","W4","W5"]
["Breakfast"]
["Lunch"]
["Dinner"]
["Snacks "]
[]
[]
[null,"Body Mass Indes (BMI) Calculator (Metric)"]
[null,"Your body fat percentage based on one's weight and height"]
["Weight (kg)",40.0,"Categories"]
["Height (cm)",145.0,"Underweight","<18.5"]
["BMI",{"$f":"B47/(B48/100)^2","v":19.02497027},"Normal Weight","18.5 - 24.9"]
[{"$f":"HYPERLINK(\"https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/childrens_bmi_formula.html\",\"Source\")","v":"Source"},null,"Overweight","25-29.9"]
[{"$f":"HYPERLINK(\"https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm\",\"Other Calculators\")","v":"Other Calculators"},null,"Obesity",">30"]
[]
[null,{"$f":"HYPERLINK(\"https://www.calculator.net/bmr-calculator.html#BMRformula\",\"Mifflin-St Jeor Equation: Basal Metabolic Rate (BMR) Calculator\")","v":"Mifflin-St Jeor Equation: Basal Metabolic Rate (BMR) Calculator"}]
[null,"Measures enery needed while resting"]
["Gender","Female","Activity Level"]
["Weight (kg)",49.0,"0 x/week",1936.0]
["Height (cm)",158.0,"1-3 x/week",2207.0]
["Age",22.0,"4-5 x/week",2351.0]
["BMR",{"$f":"((10*B56) + (6.25*B57) - 5*B58) - 161","v":1206.5},"Daily",2488.0]
[{"$f":"HYPERLINK(\"https://www.calculator.net/bmr-calculator.html#BMRformula\",\"SOURCE\")","v":"SOURCE"}]

{"sheet":"May 2020","index":1,"n_rows":66,"n_cols":11,"rows_kept":66,"cut":false,"hidden":false,"merged":[[29,0,30,0],[35,0,36,0],[42,1,42,5],[50,1,50,3],[51,1,51,3],[58,1,58,3],[59,1,59,3],[60,2,60,3],[0,1,0,10],[1,1,1,10],[2,1,2,10],[5,0,6,0],[11,0,12,0],[17,0,18,0],[23,0,24,0]]}
[null,"Lifestyle Tracker (2020)"]
[null,"***Disclaimer: The purpose of this tracker is to document fitness and lifestyle goals. This tracker has not been approved by a nutritionist or physician. Please consult with a health care professional before engaging in any diet plan.***"]
[null,"GOAL OF THE MONTH:\n\"State Goal Here\""]
["2020-05-01","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday","WEEKLY TOTAL","GOAL TOTAL","SURPLUS/DEFICIT"]
["Week 1",{"$nulls":5},1.0,2.0,null,"NOTE: Based on Goals: Please\nchange according to your \nactivity level and caloric\nintake goals."]
["Exercise: (workout plan)\nSteps: (steps/day)",null,null,"Ex: 20 min cardio + Abs"]
[null,null,null,"Ex: Number of Steps Taken",{"$nulls":4},{"$f":"sum(G7:H7)","v":0},70000.0,{"$f":"(I7-J7)","v":-70000}]
["Nutrition (kal/day)",null,null,"Ex: Based on personal activity\nlevel and goals \nSee BMI and BMR chart below",{"$nulls":4},0,11200.0,-11200]
["Meal Preperation ",null,null,"Ex: Baked Salmon, \nSpinach, & Quinoa"]
["Other \n(list other weekly goals)",null,null,"Ex: Meditation for 10 min\nEx: Journaling"]
["Week 2",3.0,4.0,5.0,6.0,7.0,8.0,9.0]
["Exercise\nSteps"]
[{"$nulls":8},{"$f":"(B13+C13+D13+E13+F13+G13+H13)","v":0},70000.0,{"$f":"(I13-J13)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"(B14+C14++D14+E14+F14+G14+H14)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 3",10.0,11.0,12.0,13.0,14.0,15.0,16.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"(B19+C19+D19+E19+F19+G19+H19)","v":0},70000.0,{"$f":"(I19-J19)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B20:H20)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 4",17.0,18.0,19.0,20.0,21.0,22.0,23.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"(B25+C25+D25+E25+F25+G25+H25)","v":0},70000.0,{"$f":"(I25-J25)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B26:H26)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 5",24.0,25.0,26.0,27.0,28.0,29.0,30.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"Sum(B31:H31)","v":0},70000.0,{"$f":"(I31-J31)","v":-70000}]
["Nutrition",{"$nulls":7},{"$f":"sum(B32:H32)","v":0},11200.0,-11200]
["Meal Preperation"]
["Other"]
["Week 6",31.0]
["Exercise\nSteps:"]
[{"$nulls":8},{"$f":"sum(B37)","v":0},70000.0,{"$f":"(I37-J37)","v":-70000}]
["Nutrition",{"$nulls":7},0,11200.0,-11200]
["Meal Preperation"]
["Other"]
[]
[]
[null,"Weekly Meal Preperation Schedule"]
["Week","W1","W2","W3","W4","W5"]
["Breakfast"]
["Lunch"]
["Dinner"]
["Snacks "]
[]
[]
[null,"Body Mass Indes (BMI) Calculator (Metric)"]
[null,"Your body fat percentage based on one's weight and height"]
["Weight (kg)",40.0,"Categories"]
["Height (cm)",145.0,"Underweight","<18.5"]
["BMI",{"$f":"B53/(B54/100)^2","v":19.02497027},"Normal Weight","18.5 - 24.9"]
[{"$f":"HYPERLINK(\"https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/childrens_bmi_formula.html\",\"Source\")","v":"Source"},null,"Overweight","25-29.9"]
[{"$f":"HYPERLINK(\"https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm\",\"Other Calculators\")","v":"Other Calculators"},null,"Obesity",">30"]
[]
[null,{"$f":"HYPERLINK(\"https://www.calculator.net/bmr-calculator.html#BMRformula\",\"Mifflin-St Jeor Equation: Basal Metabolic Rate (BMR) Calculator\")","v":"Mifflin-St Jeor Equation: Basal Metabolic Rate (BMR) Calculator"}]
[null,"Measures enery needed while resting"]
["Gender","Female","Activity Level"]
["Weight (kg)",49.0,"0 x/week",1936.0]
["Height (cm)",158.0,"1-3 x/week",2207.0]
["Age",22.0,"4-5 x/week",2351.0]
["BMR",{"$f":"((10*B62) + (6.25*B63) - 5*B64) - 161","v":1206.5},"Daily",2488.0]
[{"$f":"HYPERLINK(\"https://www.calculator.net/bmr-calculator.html#BMRformula\",\"SOURCE\")","v":"SOURCE"}]