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Ok listen up.
First create a new database in MyPHPAdmin.
Then use telnet/ssh and connect to your server (if you don't have access, contact your host and ask them for access).
Upload the .SQL file with FTP/Telnet to the root and then type this in telnet/ssh:
mysql -u username -p newdbname < nameofdb.sql
username = mysql username
newdbname = the name of the db you just created in MyPHPAdmin
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