How to use your spreadsheet

Thank you for taking the time to set up your own Nutrition tracking spreadsheet. This page will show you how to get the most out of it and hopefully answer any questions you may have. If you are still unsure feel free to send me an email (at the bottom of the 'Home' page) or message me through instagram.com/quinn.higgs

Dashboard tab

On your Dashboard you have a range of dynamic graphs that display the trends of different data that are being pulled into the Nutrition Tracking Google sheet

The spark line graphs at the top of your page show a small graph that displays the trend the average value of the data.

Use the drop down boxes next to the large graphs to change what data you are viewing and to switch between daily and weekly averages.

DataTable tab

This tab holds all your history data including your weight, daily calories, macronutrients, daily step count and sleep duration. Use this tab to see your daily and weekly average data in a table form.

CompetitionHistory tab

How to use the competition history page:

Type in the name and date of your competition and fill out all of the attempts you took under SQ,BN and DL.

Please Note: If you missed an attempt add an "x" anywhere in that attempt cell. The cell will become red and the number you entered will not be counted towards you total.

2. Enter your body weight under the "BW:" column. Your Wilks score will be determined by your total, body weight and the sex you selected in the "Settings" tab.

Above your graph you should see an "x vs x" box. Click on the arrow within the boxes to change these metrics and compare the data across your competition history.

Tick or untick the "Show comp. name" box to hide or unhide the competition name along the x-axis of the graph

Settings tab

Please fill out all boxes in the Settings tab but do not edit any blue cell as this will be filled out for you based on your responses
All boxes that contain a downwards arrow have a list of items for you to choose from for that box

How to input your own macronutrient targets:

Next to "I would like to use" under Goal Settings, select "My own macros"
Under "Select your own macros" fill out your target Carbohydrates, Protein and Fats (input as a number without "g"

How to use the in built macro calculator (created by The Strength Athlete):

Next to "I would like to use" under Goal Settings, select "In built macro calculator"
Under "In built macro calculator" fill out your current body weight, estimated body fat percentage (rough estimate is fine) and if you would like to gain or cut weight.

What is the Range setting?

Use this setting to fine tune your calorie and macro targets. To begin select a number around the middle of the suggested range.

If you feel like your body weight is no longer progressing (and you have been hitting all your calorie and nutrient targets for an extended period of time)

Add 0.1 to your range value if gaining weight or Subtract 0.1 to your range value if cutting