Write & read Time Sheet?

Is there some can explain how to read & write a Time Sheet and how I sync it with keyframes I have and the compositor (who using After effects to compose the frames)
because I don’t know how to make timing for the frames and apply it in after effects.

I think Learn Reading & Writing Timesheet will make it easy for me.

So if there’s anyone who has a tutorial or can explain in the easiest way I will be thankful.

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This should be able to help you out, he also has a bunch of other tutorials for animation that can help