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Dom's Challenge
Week 1 starts now. Eating clean, training hard, no shortcuts. The same system the family runs — documented in real time.
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Week 1
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ProfileThe Nutritional Guide
Phase 1 — the foods that fuel the family. Eat real, whole food at every meal. No starving, no gimmicks. Tap a category to see exactly what's on the menu.
All fruits and vegetables are allowed and encouraged — fresh or frozen. Eat them liberally and at most meals: aim for at least 2–3 servings of fruit and at least 5 servings of vegetables each day. Eat potatoes less often, 2–3 times per week.
- Apple
- Apricots
- Avocado
- Banana
- Berries
- Cherries
- Citrus fruits (any variety)
- Figs
- Grapes
- Melons
- Peaches
- Pears
- Pomegranate
- Beets
- Bell peppers
- Carrot
- Corn
- Eggplant
- Green beans
- Leafy greens
- Mushrooms
- Olives (any variety)
- Onions (any variety)
- Peas
- Potatoes (any variety)
- Tomatoes
- Zucchini
Eat carbohydrates at every meal. Choose complex, whole-grain sources — they're less processed and carry more fiber and nutrients than refined versions.
- 100% whole grain bread & crackers
- Barley
- Brown or white rice
- Buckwheat
- Bulgur wheat
- Couscous
- Gluten-free pastas (if sensitive)
- Grits
- Millet
- Oats (any whole grain variety)
- Orzo
- Pasta (whole wheat, low carb, or semolina)
- Polenta
- Popcorn (air popped)
- Quinoa
Eat up to 2 servings daily. Each serving is 30 grams (1 ounce).
- Almonds
- Cashews
- Chia seeds
- Flaxseeds
- Hazelnuts
- Hemp seeds
- Nut butters
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Pumpkin seeds (pepitas)
- Sesame seeds
- Sunflower seeds
- Tahini
- Walnuts
Eat 2–3 times each week in ½-cup servings.
- Black beans
- Black-eyed peas
- Broad beans
- Cannellini beans
- Fava beans
- Garbanzo beans (chickpeas)
- Gigante beans
- Great Northern beans
- Kidney beans
- Lentils
- Navy beans
- Peas
- Pinto beans
- Refried beans
- Soybeans
Remove the skin when possible and choose leaner cuts such as the loin or round.
- Albacore tuna
- Beef
- Chicken
- Clams
- Cod
- Cornish hens
- Crab
- Lamb
- Lobster
- Mussels
- Pork chops
- Salmon
- Sardines
- Shrimp
- Trout
- Turkey
- Wiseguy Protein Drink (for additional daily protein)
Two servings each day — full and/or low-fat. Eat high-saturated-fat dairy like butter, cream, and ice cream sparingly.
- Blue cheese
- Brie
- Chevre
- Cottage cheese
- Feta
- Goat cheese
- Gorgonzola
- Kefir
- Manchego
- Milk
- Mozzarella
- Parmigiano-Reggiano
- Pecorino
- Ricotta cheese
- Swiss cheese
- Yogurt (regular or Greek)
- Wiseguy Protein Drink (for additional daily protein)
Choose extra virgin olive oil for the most health benefits — use it daily and at every meal.
- Apple cider vinegar
- Avocado oil
- Balsamic vinegar
- Canola oil
- Extra virgin olive oil
- Red wine vinegar
- White wine vinegar
Stay hydrated. Keep added sugar out of your drinks.
- Coffee
- Tea
- Water (plain or sparkling — no sugar)
- Wiseguy Protein Drink
The Wiseguy Protein Drink can be used at any meal for additional daily protein.
Download The Guide (PDF)
Print it, save it, put it on the fridge. Same guide, offline.
Choose Your Rank
Every membership begins with a 90-day commitment.
The Associate
Only $19.99 / month
- Beginner workout programs
- Home & gym workouts
- Video demonstrations
- Nutrition starter guide
- Community access
Made Member
Only $49 / month
- Complete workout library
- Full nutrition blueprint
- Monthly live coaching
- Private community
- Weekly motivation from Dom
Soldier
Only $149 / month
- Customized training programs
- Nutrition coaching
- Weekly accountability
- Monthly live Q&A
- Priority support
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Lead Yourself First
Boss
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Frequently Asked Questions
Dominick Cicale. Bronx-born, former Bonanno captain, federal prison survivor. Today runs a global water-tech company and mentors men through a standards-based code.
No. The system was built by men, but the family is anyone serious about living by a code. Standards-based, gender-blind.
4–5 sessions per week, 45–60 minutes each. The discipline is in the consistency, not the volume.
Both home and gym versions are included with every membership.
Cancel anytime from your dashboard. 30-day money-back guarantee on every tier.