Those spreadsheets are useless. And HG/SS just uses the same RNG, it just generates natures differently which means that you'll get the same IVs, just on different frames. So basically you could use the same ones on that list, you'd just have to check which Method K frame those IVs appear on.
And like I said, don't bother with the spreadsheet. Just download PokeRNG or JavaRNG (listed in the RNG Help Thread, control + F will be your friend there) and search for the IV spread you want, with the delay range you want.