Sources

Where Gainsville's numbers, photos and advice come from. The app keeps its screens clean, so every credit lives on this one page.

Food numbers · Food prices · Exercises · Recipes and meal plans · Research · Food photos · Why our plans work

Food numbers

Calories, protein, carbs, fat and the rest come from these food lists.

• FoodData Central U.S. Department of Agriculture · Public domain
  Most whole foods and ingredients.
• Open Food Facts Open Food Facts contributors · ODbL 1.0
  Packaged foods and barcodes. It can be wrong; check the package.

Food prices

Every price in the app is an estimate (marked est.).

• Average Price Data U.S. Bureau of Labor Statistics · Public domain
  U.S. and regional average store prices. Foods it doesn't survey are our own estimate.

Exercises

Exercise names, how-to steps and the start and end photos in Show me how.

• free-exercise-db yuhonas and contributors · Public domain (Unlicense)
• Form videos YouTube creators (shown through YouTube's own player)

Recipes and meal plans

Recipes come from published cookbooks, trainers' plans and our own kitchen. Numbers are worked out from the ingredients.

• Keep the Beat Recipes and other NHLBI cookbooks National Heart, Lung, and Blood Institute (NIH) · Public domain
• The Leangains Encyclopedia, Volume 1
  Meals in the 16:8 and lean-gain plans.
• 4 Weeks to Shred
  Meals in the shred plan.
• Ultimate Guide to Building Your Physique: Training and Nutrition Fundamentals
  Sample meals.
• Recipes and meal plans shared by the Gainsville founding members
  Family cookbook recipes and the trainers' meal plans they used.
• Gainsville kitchen basics Gainsville
  Everyday healthy recipes written in our own words. Nutrition worked out from USDA FoodData Central; steps, storage notes, healthy swaps and the why-it-works notes on each recipe are ours.
• Safe minimum internal temperatures USDA Food Safety and Inspection Service · Public domain
  Cooking temperatures in recipe steps.
• Leftovers and food safety (FoodKeeper) USDA Food Safety and Inspection Service · Public domain
  How long cooked food keeps, in the meal prep schedule and each recipe's storage notes.

Research

Ask and the research notes search PubMed for reviews on a question's topic.

• PubMed U.S. National Library of Medicine
• Calories burned at rest (Mifflin-St Jeor) Mifflin MD et al., American Journal of Clinical Nutrition, 1990
  The TDEE calculator.

Food photos

Real photos shared under Creative Commons licenses, cropped and shrunk to fit the app. Photos marked BY-SA are shared under the same license.

• Pancake stack with honey Shisma · CC BY 4.0
• French Toast bcmom · CC BY 2.0
• Waffle Breakfast brendan-c · CC BY 2.0
• Mmm... beef and bean burritos jeffreyw · CC BY 2.0
• City Java smoothies khawkins04 · CC BY 2.0
• Workout protein shake smoothie EasyHealthySmoothie · CC BY 2.0
• Oatmeal with Fruit and Berries Chris Hunkeler · CC BY-SA 2.0
• Parmesan Scrambled Eggs with Basil and Roasted Tomato - Mr Tulk avlxyz · CC BY-SA 2.0
• Mmm... baked chicken on rice jeffreyw · CC BY 2.0
• Mmm... grilled chicken breasts jeffreyw · CC BY 2.0
• Salmon Fillet on the Mash jh_tan84 · CC BY 2.0
• baked cod in butter and dill jeffreyw · CC BY 2.0
• cumin seared tuna stu_spivack · CC BY-SA 2.0
• Grilled shrimp and vegetable salad Neeta Lind · CC BY 2.0
• Beef steak dinner special at Temperance Hotel in South Yarra ultrakml · CC BY 2.0
• Chicken Stir Fry TheGirlsNY · CC BY-SA 2.0
• Indian Chicken Curry reivax · CC BY-SA 2.0
• Chili con carne cyclonebill · CC BY-SA 2.0
• hearty vegetable soup photophnatic · CC BY-SA 2.0
• Blackened Burger at Barney's Gourmet Hamburgers pointnshoot · CC BY 2.0
• REAL Naples-style Pizza Ozchin · CC BY-SA 2.0
• beef rice bowl stu_spivack · CC BY-SA 2.0
• roasted potatoes Stacy Spensley · CC BY 2.0
• sweet potato fries Stacy Spensley · CC BY 2.0
• Fruit salad jessicafm · CC BY 2.0
• Berries Dano · CC BY 2.0
• banana keepon · CC BY 2.0
• Fancy raw mixed nuts macro Sage Ross · CC BY-SA 3.0
• PeanutButter PiccoloNamek at English Wikipedia · CC BY-SA 3.0
• Cottage Cheese homemade Shadle · CC BY-SA 3.0
• Yogurt, blueberries, and granola grongar · CC BY 2.0
• yogurt parfait with granola and blueberries in shot glasses with silverware spoons PersonalCreations.com · CC BY 2.0
• The Perfect Breakfast (57) Doug Waldron · CC BY-SA 2.0
• Toasts @ Breakfast @ Le Resto du Village @ Montréal *_* · CC BY 2.0
• bagels Muffet · CC BY 2.0
• Mmm...English muffins (5393409247) jeffreyw · CC BY 2.0
• Club sandwich adactio · CC BY 2.0
• Vegan Sandwich moriza · CC BY 2.0
• Warm Spinach, Mushroom Salad rexipe · CC BY 2.0
• Tomato Pasta junyaogura · CC BY 2.0
• tres tacos pheezy · CC BY 2.0
• Mmm... quesadillas again jeffreyw · CC BY 2.0
• Roast Turkey Breast with Orange and Rosemary kimberlykv · CC BY 2.0
• Hot Dog with Fries TheCulinaryGeek · CC BY 2.0
• Bacon kjetil_r · CC BY-SA 2.0
• breakfast sausage Edsel L · CC BY-SA 2.0
• Red Beans cookbookman17 · CC BY 2.0
• Roasted Vegetables with Agave Mustard Sauce Vegan Feast Catering · CC BY 2.0
• Cheeses Smabs Sputzer (1956-2017) · CC BY 2.0
• Bread Loaf Teuobk · CC BY 2.0
• Salad Dressing-2 (23044326320) jules · CC BY 2.0
• Tomato sauce cooking Bods · CC BY-SA 2.0
• Vanilla ice cream with caramel Nikolas Moya · CC BY 2.0
• Chocolate Cake Slice Leslie Richards · CC BY 2.0
• Popcorn! veggiefrog · CC BY 2.0
• Pretzels anaulin · CC BY-SA 2.0
• Orange Juice Yu. Samoilov · CC BY 2.0
• Fennel-Rubbed Pork Tenderloin with Roasted Fennel Wedges thebittenword.com · CC BY 2.0
• beef jerky stu_spivack · CC BY-SA 2.0
• Glass of milk Santeri Viinamäki · CC BY-SA 4.0

Why our plans work

The “Why this works” notes on every lifting plan and meal plan rest on these position stands, guidelines and reviews.

• Progression Models in Resistance Training for Healthy Adults (position stand) American College of Sports Medicine, Medicine & Science in Sports & Exercise, 2009
• Dose-response relationship between weekly resistance training volume and increases in muscle mass Journal of Sports Sciences, 2017
• Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis Sports Medicine, 2016
• Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis Journal of Strength and Conditioning Research, 2017
• Youth Resistance Training: Updated Position Statement National Strength and Conditioning Association, Journal of Strength and Conditioning Research, 2009
• International Society of Sports Nutrition Position Stand: protein and exercise Journal of the International Society of Sports Nutrition, 2017
• International Society of Sports Nutrition position stand: nutrient timing Journal of the International Society of Sports Nutrition, 2017
• International Society of Sports Nutrition position stand: diets and body composition Journal of the International Society of Sports Nutrition, 2017
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength British Journal of Sports Medicine, 2018
• Nutrition and Athletic Performance (joint position statement) American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada, 2016
• Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation Journal of the International Society of Sports Nutrition, 2014
• Effects of Intermittent Fasting on Health, Aging, and Disease New England Journal of Medicine, 2019
• Dietary Guidelines for Americans U.S. Department of Agriculture and U.S. Department of Health and Human Services
• Physical Activity Guidelines for Americans U.S. Department of Health and Human Services
• Calcium: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
• Vitamin D: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
• FoodData Central U.S. Department of Agriculture