{"text_format":"2","workbook":"xls","n_sheets":32,"sheets":["PROFILE","Foods","1","2","3","4","5","6","7","8","9","10","11","12","13","14","15","16","17","18","19","20","21","22","23","24","26","27","28","29","30","31"],"not_rendered":{"charts":0,"images":0,"macros":0,"external_links":1,"defined_names":1,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"run_cost":"one","rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900","formulas":"cached_only"}

{"sheet":"PROFILE","index":0,"n_rows":47,"n_cols":16,"rows_kept":47,"cut":false,"hidden":false,"merged":[[13,1,13,4],[12,1,12,4],[11,1,11,4]],"flags":["formulas_cached_only"]}
["Personal Profile",{"$nulls":6},"Table 1"]
[{"$nulls":8},"CHO (g/kg BM/day)",null,"CHO (g/day for BM)"]
["Fill In/ Select From the Green Boxes to Gain your information",{"$nulls":6},"Burke, L. et al (No date) Current concepts in sports nutrition. AIS","min","max","min","max"]
[{"$nulls":7},"1. Minimal physical activity (3-5hrs/week)",2,3,160,240]
["Sex:","Male",{"$nulls":5},"2. Light physical activity (10 hr/wk)",4,5,320,400]
["Age:","18 - 29","3 - 9 / 10 - 17, Do not work (Need Fixed)",{"$nulls":4},"3. Professional/elite athlete (20+ hr/wk)",6,7,480,560]
["Body weight (kg):",80]
["BMR",1903,{"$nulls":5},"Table 2"]
["Activity levels:","(select from drop-down boxes)",{"$nulls":6},"Protein (g/kg BM/day)",null,"Protein (g/day fro BM)"]
["For Kcal","Minimum","Lightly Active",2616.625,null,null,null,"Burke, L. et al (No date) Current concepts in sports nutrition. AIS","min","max","min","max"]
[null,"Maximum","Moderately ",2854.5,null,null,null,"1. Sedentary",0.8,0.8,64,64]
["for CHO (Table 1)","2. Light physical activity (10 hr/wk)",{"$nulls":5},"2. General training programme",1,1,80,80]
["for protein (Table 2)","5. Strength athlete (heavy training programme)",{"$nulls":5},"3. Endurance athlete (heavy training programme)",1.2,1.6,96,128]
["for fat (Table 3)","2. Athletes ",{"$nulls":5},"4. Endurance athlete (extreme training programme/competition/race)",2,2,160,160]
["Information",{"$nulls":6},"5. Strength athlete (heavy training programme)",1.2,1.7,96,136]
[null,null,"CHO (g)","Protein (g)","Fat (g)","Kcal",null,"6. Adolescent athlete",2,2,160,160]
["Standard Diet","Minimum",359.78593750000005,117.748125,78.49875000000002,2616.625]
[null,"Maximum",392.49375000000003,128.4525,85.635,2854.5,null,"Table 3"]
[null,"Range ","360 - 392","118 - 128","78 - 86","2617 - 2855",null,null,"Fat (g/kg BM)",null,"Fat (g/kg BM)"]
["Crossfit Diet","Minimum",261.6625,196.246875,87.22083333333333,2616.625,null,"Dunford, M (2010). p78","min","max","min","max"]
[null,"Maximum",285.45,214.0875,95.15,2854.5,null,"1. Short-term weight loss plan",0.65,0.65,52,52]
[null,"Range","262 - 285","196 - 214","87 - 95","2617 - 2855",null,"2. Athletes ",1,1,80,80]
["Journal Based Diet","Minimum",320,96,80,2384,null,"3. Rigorous training",2,3,160,240]
[null,"Maximum",400,136,80,2864,null,"        (e.g., ultra-endurance athletes high-vol. training period)"]
[null,"Range","320 - 400","96 - 136","80 - 80","2384 - 2864"]
["Bodybuilding Diet","Diet",341.9,112,52,2283.6,null,null,"Recommended kcal per day"]
["Based on Sedentary","Range of Error","±10",144,"±5",2411.6,null,"Age","Male","Female"]
["More Carbs Added","Range","342 ±10","112 - 144","52 ±5","2284 - 2412",null,"3 - 9",2311,2299]
["Based on Exercise ",{"$nulls":6},"10 - 17",2051,1722]
[{"$nulls":7},"18 - 29",1903,1672]
[{"$nulls":7},"30 - 60",1807,1525]
[{"$nulls":7},"60 +",1567,1436]
[{"$nulls":10},"CrossFit Diet (G)",null,null,"Standard Diet (G)"]
[{"$nulls":7},"Physical Activity","Factor","Kcal","Carbs (40%)","Protein (30%)","Fat (30%)","Carbs (55 %)","Protein (18%)","Fat (27%)"]
[{"$nulls":7},"Sedentary",1.2,2283.6,228.36,171.26999999999998,76.11999999999999,313.995,102.76199999999999,68.508]
[{"$nulls":7},"Lightly Active",1.375,2616.625,261.6625,196.246875,87.22083333333333,359.78593750000005,117.748125,78.49875000000002]
[{"$nulls":7},"Moderately ",1.5,2854.5,285.45,214.0875,95.15,392.49375000000003,128.4525,85.635]
[{"$nulls":7},"Active (Very Active)",1.7,3235.1,323.51,242.6325,107.83666666666666,444.82625,145.5795,97.05300000000001]
[{"$nulls":7},"Extremely Active",1.9,3615.7,361.57,271.17749999999995,120.52333333333331,497.15875,162.70649999999998,108.471]
[]
[{"$nulls":10},"CrossFit Diet (G)",null,null,"Standard Diet (G)"]
[{"$nulls":7},"Physical Activity","Factor","Kcal","Carbs (40%)","Protein (30%)","Fat (30%)","Carbs (55 %)","Protein (18%)","Fat (27%)"]
[{"$nulls":7},"Sedentary",1.2,2283.6,228.36,171.26999999999998,76.11999999999999,313.995,102.76199999999999,68.508]
[{"$nulls":7},"Lightly Active",1.375,2616.625,261.6625,196.246875,87.22083333333333,359.78593750000005,117.748125,78.49875000000002]
[{"$nulls":7},"Moderately ",1.5,2854.5,285.45,214.0875,95.15,392.49375000000003,128.4525,85.635]
[{"$nulls":7},"Active (Very Active)",1.7,3235.1,323.51,242.6325,107.83666666666666,444.82625,145.5795,97.05300000000001]
[{"$nulls":7},"Extremely Active",1.9,3615.7,361.57,271.17749999999995,120.52333333333331,497.15875,162.70649999999998,108.471]

{"sheet":"Foods","index":1,"n_rows":177,"n_cols":6,"rows_kept":177,"cut":false,"hidden":false,"merged":[],"flags":["formulas_cached_only"]}
["Foods That I Eat All The Time!"]
[]
["(input nutritional info manually, values in grey will be calculated automatically, Example Given)"]
[]
[null,"Quantity\n(ml, g, 1:2, etc)","Kcal","CHO (g)","Protein (g)","Fat (g)"]
["Nutritional info:",100,260,18,8.8,16.7]
["Amount eaten:",133,345.8,23.94,11.704000000000002,22.211]
[]
["Found using nutritiondata.self.com / Tesco.com / Backs of Food Packets"]
["Name of food","Quantity eaten\n(g,Ml or amount.)","Kcal","CHO (g)","Protein (g)","Fat (g)"]
["Bacon Lean","x2",38.4,0,6.8,1.25]
["12 inch Pizza (Rough)","700g",1055,130,41.4,40.7]
["Aero Milk Chocolate","x1",156,16.7,1.9,8.9]
["All Day Breakfast S/W Tesco","Pack",450,54.8,20.8,16.1]
["Almonds","25g",154,1.7,5.3,14]
["Apple","330ml",155,36.6,0.3,0]
["Apple ","Meduim",95,25,0,0]
["Apple Tart H/M (Tesco Compared)","1/6.",219,31,2.5,8]
["Apple Tart H/M (Tesco Compared)","1/4.",438,62.5,5.5,18]
["Bacon Thick  Grilled","x2",230,0.1,22.6,15]
["Bacon Thick  Grilled","x3",345,0.2,34.05,22.5]
["Baked Potatoes","Meduim",278,63,7,0]
["Banana","x1",121,31,1,0]
["Banana milk","x1",325,49.5,16.5,7.5]
["Beans","Small Tin",159,25.8,9.4,0.4]
["Beans and Pork Sausages","415g",386,44,22,13.6]
["Beef Olives (Compared)","1/2 Pack",230,4.9,27.5,11.2]
["Beet Root","50g",11,2.2,0.4,0.1]
["Belgian Chocolate Seashells ","x1",63,6,0.8,4]
["Black Forest Cake","150g",345,52.3,4.7,13]
["Bread",4,544,100,21.2,5.2]
["Brown Bread","x2",184,30.2,8,2.2]
["Brown Roll","x1",163,51.7,6.2,0.8]
["Brown Sub Roll","x1",245,41.2,10.5,4]
["Butter","2.5g",13.6,0,0,1.5]
["Butter","5g",27.2,0.025,0.025,3]
["Butter","10g",54.4,0.05,0.05,6]
["Carrots","90g",23,4.4,0.5,0.4]
["Carrots ","100g",31,5.9,0.7,0.5]
["Chedder Cheese","50g",205,0,12.5,17.2]
["Chedder Cheese","75g",307.5,0,18.75,25.8]
["Chedder Cheese","100g",410,0.1,25,34.4]
["Cheese and Coleslaw S/W","Pack",475,35.6,17.5,28.9]
["Cheese Cake","100g",319,34.5,5.1,17.9]
["Cheese Slice","x1",55,1.4,2.4,4.2]
["Chicken - hot and spicy","1/2 pack",135,4.2,27,1.1]
["Chicken and Bacon Wrap (Tesco Compared)","Pack",450,53.3,18.4,17.8]
["Chicken Fried Rice","200g",686,92,32,22]
["Chicken Grill","1/2 packet",110,0.4,23.3,1.3]
["Chicken Satays","x4",83.3,2.8,15,1.3]
["Chicken Satays","x6",125,4.2,22.4,1.9]
["Chicken Tesco Value","Packet",276,1,59.5,3.3]
["Chips (Rough)","150g",229.5,36,3,9]
["Chocolate cake","1/4er",660,59.3,7.4,43.5]
["Chocolate cake","1/6th",330,29.65,3.1,21.75]
["Chocolate milk","x1",325,49.5,16.5,7.5]
["Coco pops","30g",112.5,26,1.5,0.8]
["Coffee ","Mug",5,"N/I","N/I","N/I"]
["Coffee Decafe","Mug",4,"N/I","N/I","N/I"]
["Cola","Can",138.6,35,0,0]
["Cooked Chicken","120g",145,2.3,27.7,2.6]
["Corn Beef","x2",114,0.2,12.6,7]
["Corn on the Cob","100g",120,20,5,3]
["Corned Beef","100g",194,1,25,10]
["Cream","100g",194,2.2,3.3]
["Cream Egg","x1",170,28,2,6]
["Cup A Soup, Chicken and Leek","1 Bag",97,13.7,1.2,4.2]
["Curry sauce","12g",40,8,2,2]
["Diet Cola","can",1,0,0,0]
["Diet Cola",null,2,0,0,0]
["Diet irn bru","can",3,0,0,0]
["Diluting Juice ","25g","Trace",0.3,"Trace","Trace"]
["Egg White","x1",13,0,3,0]
["Egg Whole","x2",108,0,10,8]
["Egg Whole","x1",54,0,5,4]
["Egg Whole","x5",270,0,25,20]
["Empire Biscuit (From Random Site rough)","x1",223,37.7,1.2,7.9]
["Fish Deep Fryed","Rough",271,17,12,15.7]
["Fish Fingers",9,555,54,33,22.8]
["Fish Fingers",9,555,54,33,22.8]
["Fish Fingers",5,308,30,18.3,12.6]
["Fried Egg","x1",90,0,6,7]
["Friji Brownie (Rough)","500g",435,67,18,10.5]
["Friji Chocolate (Rough)","500g",385,63,19.5,6]
["Gammon Steak","160g",240,0.5,27.5,14]
["Gammon Steak ","x1",345,0,45.25,18.25]
["Garlic Bread (Compared)","420g",1470,179,31,68]
["Grapes","151g",104,27,1,0]
["Hamburger","x1 Nut from Raw",177.8,0,17,20]
["Honey Roasted Ham","x3",87,0,16.8,2.1]
["Hot dogs","Can",364.3,6.4,18.4,29.4]
["Hovis Best of Both","x1",112,20.2,4.5,0.9]
["Ice","N/A"]
["Ice Cream Cherry Cone","x1",308.7,30.33,3,19.35]
["Irn Bru ","500ml",215,53,"Trace",0]
["Jaffa cakes","x9",387,71.1,4.5,9]
["Jaffa cakes","x10",430,71.1,4.5,9]
["Just Ham Sandwich","Pack",240,33.9,14.1,4.9]
["Kit Kat","x4 finger",233,28.2,2.5,12.2]
["Lean bacon","x4",76.8,0,13.2,2.6]
["Lee's Snowballs","x1",73,10.9,0.6,3.1]
["Lettuce ","5g",1,0,0,0]
["Macrooni H/M (Tesco Compared)","400g",338,44,14.8,11.4]
["Macrooni Tin","1/2 can",169,22,7.4,5.7]
["Mars bar","x1",280,42.6,2.6,10.9]
["Maximusle Protein with Water","70ml/30g",120,2,24.3,2]
["Micro Chips","x1 pack",166,29,3,4.2]
["Mince","125g",155,0,26,5.6]
["Mixed Veg","80g",38,5.8,2.5,0.6]
["Mixed Veg","80g",38,5.8,2.5,0.6]
["Noodles (Chicken)","Pack",175,22.8,3.1,7.9]
["Nutella Choco Spread","15g",80,8.5,1,4.7]
["Nutella Choco Spread","100g",530,56.4,6.4,31]
["Nutri1stion Whey Protein with Water","20g",77.2,2.7,13.8,1]
["Nutri1stion Whey Protein with Water","50g",193,6.7,34.4,2.7]
["Nutri1stion Whey Protein with Water","35g",135,4.7,24.1,1.9]
["Orange juice","400ml",156,36,2.8,0]
["Peas","1/2 can",55,6.2,4.2,0.5]
["Pineapple Tart","x1",205,37.2,1.3,5.4]
["Pork Sausage","100g",339,0,19,28]
["Prawn Cocktail Crisps","Pack",180,18,2,11]
["Pringles Salt and Vinegar","165g",850,87,6,53]
["Quavers","Pack",346,40,2,20]
["Quiche","133g",352,24,12,22.4]
["Rice","186g",242,53,4,0]
["Ricicles ","30g",34,7,1,0.4]
["Roast Beef","66.6g",106.56,0.2,20,3]
["Roast Chicken","245g",392,0.5,58.5,16.5]
["Roll","x1",143,23.5,6.2,1.8]
["Salad","35g",6,0.5,0.5,0.2]
["Salad Cream ","90g",210,12,1.8,16.8]
["Salt and Vinegar Crisps","Pack",127,13.2,1.2,7.8]
["Salted Peanuts","150g",885,15,41.4,73.5]
["Sausage Cassorole (Compared)","20g",60,12,2,0.4]
["Sausage Roll Jumbo","x1",360,24.75,8.89,25]
["Sausage Roll Medium ","x1",240,16.5,5.9,16.7]
["Sausage Square","x1",337.5,19.3,15.8,21.8]
["Scone","x1",240,37.8,4.6,7.7]
["Scots Pie (Tesco Compared)","x1",415,37.3,10.4,24.5]
["Sirlion Steak Grilled (Compared)","100g",205,0,21.9,12.7]
["Skimmed Milk","Pint",198.8,28.4,19.3,0.6]
["Slice of ham","x1",46,0.5,7.5,1.5]
["Small Potatoes","150g",115.6,27.4,2.6,0]
["Small Potatoes","200g",154,36.5,"3,4",0]
["Small Potatoes","425g",327.5,77.5,7.5,0]
["Small Potatoes","850g",655,155,15,0]
["Smoked Haddock (Tesco Compared)","x1.5",229,0,38,2.8]
["Snack Sausage Rolls","183.35g",664,52,13,45]
["Snowball","x1",325,54,4.2,12.3]
["Spaghetti","can",244,51.8,7,1]
["SS milk","A Half Pint",177,11.2,8.4,4.2]
["SS milk","Pint",284,27.2,20.4,10.2]
["Steak pie (Rough compared)","183.3g",485,37.8,19.3,28.4]
["Strawberry Jam","15g (Tb/Sp)",38,9,"Trace","Trace"]
["Sugar Puffs","30g",114,25.7,1.6,0.5]
["Summer Fruit Juice Oasis","500ml",90,21,0,0]
["Sweet Corn","100g",63,11,2.5,1]
["Tea","2 Sugars",8,2,"Trace",0]
["Toast","x3",423,79.6,18,7.2]
["Toast ","x1",94,17.7,4,1.6]
["Toast ","x2",188,35.4,8,3.2]
["Tomato","111g",18,4,1,0]
["Tomato soup","1/2 big can",230,27,3.6,11.6]
["Tuna","half tin",68.3,0,16.3,0.2]
["Vegetable Soup","Can",188,33,4.6,3.4]
["Vodka ","x5"]
["Wafer thin smoked ham ","100g",105,1.1,17,3.5]
["Wasted",null,"^^","^^","^^","^^"]
["Water","Glass"]
["Water","Bottle"]
["Water","Pint"]
["Water fizzy juice","bottle",20,2,0,0]
["Weetabix ","x1",127,25.7,4.3,0.75]
["Weetabix ","x2",253.5,51.3,8.6,1.5]
["Whole Milk","10ml",7,0.4,0.3,0.3]
["Whole Milk","Half pint",184.6,13.3,9,10.2]
["Yop Strawberry","500g",385,67,14,6.5]

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["Daily nutrition intake / food diary"]
["Date: ",null,"<-- Type \"=Today()\""]
["Nutrition information:"]
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[null,null,"NUTRITION INFORMATION FOR GIVEN QUANTITY"]
["Time","Name of food","Quantity eaten\n(g,Ml or amount.)","Kcal","CHO (g)","Protein (g)","Fat (g)"]
{"$rows_empty":46}
[null,null,"Total ",0,0,0,0]
[null,null,"Rounded"]
[null,"Carb Reduction (Weight Lose)","Crossfit Diet","2617 - 2855","262 - 285","196 - 214","87 - 95"]
[null,"Normal ","Standard Diet","2617 - 2855","360 - 392","118 - 128","78 - 86"]
[null,"Based on Studys and Mixed together","Journal Based Diet","2384 - 2864","320 - 400","96 - 136","80 - 80"]
[null,"Building Muscle","Bodybuilding Diet",2283.6,341.9,112,52]
[null,null,null,2411.6,"±10",144,"±5"]
[null,null,"Cups of Water Minimum",0]
[null,null,"Cups of Water Maximum",0]
[null,"Exercise details"]
[null,"Session","Exercise details","Minutes","Kcal P/M","Total Kcal","Carbs"]
[null,1,null,null,null,0,0]
[null,2,null,null,null,0,0]
[null,3,null,null,null,0,0]
[null,4,null,null,null,0,0]
[null,5,null,null,null,0,0]
[null,6,null,null,null,0,0]
[{"$nulls":5},0,0]
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[null,null,"Based on intensity of / inbetween (kcal Per Minute)"]
[null,null,"Walk - 4.2 "]
[null,null,"Jog - 9.4"]
[null,null,"Run - 18.8"]
[null,null,"Sprint - 29.3"]
[null,null,"Weights - 8.8"]
[null,null,"Maclaren 2004 nutrition, exercise and metobolic rate"]

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["Daily nutrition intake / food diary"]
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["Nutrition information:"]
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[null,null,"NUTRITION INFORMATION FOR GIVEN QUANTITY"]
["Time","Name of food","Quantity eaten\n(g,Ml or amount.)","Kcal","CHO (g)","Protein (g)","Fat (g)"]
{"$rows_empty":46}
[null,null,"Total ",0,0,0,0]
[null,null,"Rounded"]
[null,null,"Crossfit Diet","2617 - 2855","262 - 285","196 - 214","87 - 95"]
[null,null,"Standard Diet","2617 - 2855","360 - 392","118 - 128","78 - 86"]
[null,null,"Journal Based Diet","2384 - 2864","320 - 400","96 - 136","80 - 80"]
[null,null,"Bodybuilding Diet",2283.6,341.9,112,52]
[null,null,null,2411.6,"±10",144,"±5"]
[null,null,"Cups of Water Minimum",0]
[null,null,"Cups of Water Maximum",0]
[null,"Exercise details"]
[null,"Session","Exercise details","Minutes","Kcal P/M","Total Kcal","Carbs"]
[null,1,null,null,null,0,0]
[null,2,null,null,null,0,0]
[null,3,null,null,null,0,0]
[null,4,null,null,null,0,0]
[null,5,null,null,null,0,0]
[null,6,null,null,null,0,0]
[{"$nulls":5},0,0]
[]
[null,null,"Based on intensity of / inbetween (kcal Per Minute)"]
[null,null,"Walk - 4.2 "]
[null,null,"Jog - 9.4"]
[null,null,"Run - 18.8"]
[null,null,"Sprint - 29.3"]
[null,null,"Weights - 8.8"]
[null,null,"Maclaren 2004 nutrition, exercise and metobolic rate"]

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["Daily nutrition intake / food diary"]
["Date: ",null,"<-- Type \"=Today()\""]
["Nutrition information:"]
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[null,null,"NUTRITION INFORMATION FOR GIVEN QUANTITY"]
["Time","Name of food","Quantity eaten\n(g,Ml or amount.)","Kcal","CHO (g)","Protein (g)","Fat (g)"]
{"$rows_empty":46}
[null,null,"Total ",0,0,0,0]
[null,null,"Rounded"]
[null,null,"Crossfit Diet","2617 - 2855","262 - 285","196 - 214","87 - 95"]
[null,null,"Standard Diet","2617 - 2855","360 - 392","118 - 128","78 - 86"]
[null,null,"Journal Based Diet","2384 - 2864","320 - 400","96 - 136","80 - 80"]
[null,null,"Bodybuilding Diet",2283.6,341.9,112,52]
[null,null,null,2411.6,"±10",144,"±5"]
[null,null,"Cups of Water Minimum",0]
[null,null,"Cups of Water Maximum",0]
[null,"Exercise details"]
[null,"Session","Exercise details","Minutes","Kcal P/M","Total Kcal","Carbs"]
[null,1,null,null,null,0,0]
[null,2,null,null,null,0,0]
[null,3,null,null,null,0,0]
[null,4,null,null,null,0,0]
[null,5,null,null,null,0,0]
[null,6,null,null,null,0,0]
[{"$nulls":5},0,0]
[]
[null,null,"Based on intensity of / inbetween (kcal Per Minute)"]
[null,null,"Walk - 4.2 "]
[null,null,"Jog - 9.4"]
[null,null,"Run - 18.8"]
[null,null,"Sprint - 29.3"]
[null,null,"Weights - 8.8"]
[null,null,"Maclaren 2004 nutrition, exercise and metobolic rate"]

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[null,null,"Bodybuilding Diet",2283.6,341.9,112,52]
[null,null,null,2411.6,"±10",144,"±5"]
[null,null,"Cups of Water Minimum",0]
[null,null,"Cups of Water Maximum",0]
[null,"Exercise details"]
[null,"Session","Exercise details","Minutes","Kcal P/M","Total Kcal","Carbs"]
[null,1,null,null,null,0,0]
[null,2,null,null,null,0,0]
[null,3,null,null,null,0,0]
[null,4,null,null,null,0,0]
[null,5,null,null,null,0,0]
[null,6,null,null,null,0,0]
[{"$nulls":5},0,0]
[]
[null,null,"Based on intensity of / inbetween (kcal Per Minute)"]
[null,null,"Walk - 4.2 "]
[null,null,"Jog - 9.4"]
[null,null,"Run - 18.8"]
[null,null,"Sprint - 29.3"]
[null,null,"Weights - 8.8"]
[null,null,"Maclaren 2004 nutrition, exercise and metobolic rate"]