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How to use this Worksheet
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Step 1: Click Link to google drive, download and save a copy to your computer. (Complete!)
Step 2: Complete the personal information into the yellow cells below (Name, Weight etc.) This information is copied to other sheets.
Step 3: If you completed an quantitative analysis of your nutrition (myfitnesspal or hand tracking), compare your nutrition amounts to the guidelines provided.

The Guidelines include:
1. Dr. Stacy Sims
2. Research from Additional Researchers (see references below)
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Athlete
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Weight (kg)64* To calculate Kg enter lbs >14063.50288kg
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Weight (lbs)139.99
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Estimate Fat Mass in digital form
(Typically between 23-33%) 		0.19
Example 25 % is 0.25 (Calculator: https://www.calculators.org/health/ffmi.php)
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Fat Free Mass (Kg)51.435
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References:
1. Burke, L. M., Castell, L. M., Casa, D. J., Close, G. L., Costa, R. J. S., Desbrow, B., Halson, S. L., Lis, D. M., Melin, A. K., Peeling, P., Saunders, P. U., Slater, G. J., Sygo, J., Witard, O. C., Bermon, S., & Stellingwerff, T. (2019). International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 73-84. Retrieved Mar 2, 2022, from https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p73.xml
2. Sport and Exercise Nutrition, First Edition. Edited by Susan A Lanham-New, Samantha J Stear, Susan M Shirreffs and Adam L Collins.
© 2011 The Nutrition Society. Published 2011 by Blackwell Publishing Ltd.
3. Dr. Sims Nutrition Guidelines (Women are Not Small Men Course)
4. Witard, O. C., Garthe, I., & Phillips, S. M. (2019). Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 165-174. Retrieved Mar 2, 2022, from https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p165.xml
5. Stellingwerff, T. (2018). Case Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career, International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 428-433. Retrieved Mar 2, 2022, from https://journals.humankinetics.com/view/journals/ijsnem/28/4/article-p428.xml
6. Jeukendrup, A and Gleeson, M. (2018) Sport Nutrition, Third Edition, Human Kinetics.
7. Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8
8. Next Level by Dr. Stacy Sims (2022)
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