CBS Nutrition Information Pack


Welcome to your nutritional information package 🙂

Please thoroughly read through this information package, enjoy!

Please note this information pack is provided to you under the terms & conditions agreed. Therefore, we do not permit the copying, reselling or sharing of any information provided. In doing so you breach the agreement and Momentum Performance Ireland reserves the right to terminate services.


Each week you will be reminded to update your bodystats via the app and check-in via link to form.

Check-ins are your responsibility, each week complete an assessment and every fortnight we have a 1 to 1 check-in based on the fortnight’s assessments.

  • Circumference measurements weekly:
    • Once per week, take a hip measurement at the widest point of your hips and a waist measurement across your belly button. Measure the exact same way, using the exact same tape measure, I recommend a self-tightening tape . If you’re doing it at home, make sure to do it fasted, right after you weigh in.
  • Progress photos (Front, Side, Back) Monthly
    • Take pictures once per week, in the exact same room, in the exact same spot, with the exact same lighting, using the same camera, and wearing the same clothing

I can only review your input and as such, the efficiency of the program is heavily based on your communication.

Nutritional Hierarchy of Fat Loss

Energy Balance

An energy balance is simply when energy in (food) is equal to energy out (What you do).

Also known as calories in and calories out, respectively.

  • Want to lose weight? Calorie deficit, consume less energy than you exert.
  • Want to gain weight? Calorie surplus, consume more energy than you exert.


That’s it.


We’ve all seen, heard and talked about them….but what are they?

Calories are the measurement of energy from food.

Calories = energy.

Here’s the confusing bit, what is listed on your food label and what we talk about are actually kilocalories (Kcals) kilo = 1,000 units of something. Therefore 1kcal = 1,000 calories.

Don’t get caught up in detail, it’s just for context.

To summarise, Calorie (a measurement of energy from food) is scientifically a kilocalorie (Kcals). What we talk about, read from our food labels and hear about every day is a Kcal (Kilocalorie). So you know what kcal is when you see it 🙂 

A calorie is a unit of measurement of heat to be precise. (Burnt 100kcals eh !)

1 calorie is the amount of energy required to heat up 1g of water by 1 degree Celsius.

1 Kcal is the amount of energy required to heat up 1 kilogram (Kg) of water by 1 degree Celsius.

Why all this detail? Calories are ultimately what will dictate your weight loss.

While you don’t need to understand it, it is good to have an appreciation on it.