william bonac profile picture

William Bonac

IFBB Professional Bodybuilder, Sponsored Athlete

William Bonac is an IFBB Professional Bodybuilder and sponsored athlete from Ghana. He’s worked extremely hard to build the physique he has today. He prides himself on his confident, down to earth attitude.

This mental approach has taken him all the way to the Mr Olympia stage. He’s admired for his large legs and arms, as well as his dedication to proper nutrition – being compared frequently to the American bodybuilder Kai Greene.

It has been a long and difficult road for William in reaching this level. He makes it clear to his fans that it’s certainly not the career for every fitness enthusiast. He started training at 13 years old as a way to release stress – it took him almost 2 decades to reach the 2016 Mr Olympia stage.

With an ever-increasing social media fan base, William Bonac is a face to look out for on the professional competition circuit.


 

william bonac bicep pose at competition

Athlete Statistics

Full Name: William Bonac
WeightHeightAgeDate of Birth
225 - 235lbs (102.1 - 106.6kg)5'7" (170cm)39May 18, 1982
 
NationalityProfessionEra
GhanaianIFBB Professional Bodybuilder, Sponsored Athlete2010
Weight225 - 235lbs (102.1 - 106.6kg)
Height5'7" (170cm)
Age39
Date of BirthMay 18, 1982
NationalityGhanaian
ProfessionIFBB Professional Bodybuilder, Sponsored Athlete
Era2010

 

william bonac competing

Accomplishments

Competitions

  • 2011 IFBB Arnold Amateur, 3rd
  • 2012 IFBB Dallas Europa Supershow, 3rd
  • 2012 IFBB British Grand Prix, 6th
  • 2012 IFBB EVLs Prague Pro Championships, 4th
  • 2013 IFBB EVLs Prague Pro, 5th
  • 2014 IFBB Australia Pro Grand Prix XIV, 2nd

 

william bonac full body tensing biceps

Training

Heavy And Intense

William’s workout are both intense, and heavy. He completes sets of both free-weight exercises and machines, where he pushes his body to failure regularly. His weekly split looks like this:

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Rest
  • Thursday: Quads, Hams and Calves
  • Friday: Shoulders
  • Saturday: Cardio
  • Sunday: Rest Day

Focusing On Constantly Improving Legs

William admits that his legs have always been his weakest area. He now trains them extremely hard. His favorite exercise is the front squat, and values this exercise as one of the main movements of his entire routine.

He says “I prefer the front squat because the front Squat attacks my quads more than the Squat, plus it prevents me from using too much of my lower back.” He also advises people new to the exercise to never let their knees cross over their toes. He says that doing so, makes stabilizing with a straight back more difficult.

Strong Arm Workouts

Many of William’s high competition scores have come as a result of his well developed arms. He trains his triceps and biceps with his back and chest, seeing this combination perfect for spending a lot of time on the muscle individually.

Many of his fans recognize his bicep peaks as some of the best on earth. He incorporates heavy machine workouts for his biceps, and also pushes hard on dumbbell bicep curl drop sets top achieve this amazing feature.

William values the barbell curl in particular for his large arms.

In terms of tricep exercises, William does a lot of tricep pushdowns. He likes this exercise due to the predictable movement it offers. Additionally, he completes tricep extensions, dips, and a variety of other machine based exercises.


 

william bonac completes a pull down

Nutrition

Buying In Bulk

William buys his own food from his local market in the Netherlands. He does this because he can buy a lot of meat and eggs for half the price, compared to his local supermarket.

Every fortnight, William does one large shop that sees him through the next two weeks. He does this to make sure he’s always got enough food at home for recovery, and pre-training meals.

Healthy And Nutritious

Once he’s bought and stored all this food, he prepares his own meals in advance and stores them in small Tupperware containers.

He loves to eat lean fish and meat, with rice and potatoes and other healthy carb options. He also buys a lot of eggs, so he regularly makes omelettes for breakfast, or eats them boiled.

A daily meal plan which William follows regularly is below:

  • 1st Meal  – 100g of cooked oats, 3 whole eggs, 3 egg whites and 1 scoop of whey, with almonds
  • 2nd Meal  – 175g chicken, 1.5 cups of cooked white basmati rice, vegetables and more almonds
  • 3rd Meal  – 175g chicken, 1.5 cups of cooked white basmati rice, a selection of green vegetables and almonds
  • 4th Meal  – A pancake with 100g of cooked oats, 1 whole egg, 5 egg whites and 2 scoops of whey protein

 


Editor’s Tip

Inspired to reach your true potential like William? Read our in-depth guide on how testosterone booster supplements can really enhance your game!

william bonac tensing bicep and shouting at competition

Idols and Influences

Flex Wheeler was one of William’s favorite bodybuilder’s growing up. When he was in his twenties, it was Kai Greene who really caught his attention, and inspired him to compete.

As well as these legends, he is also inspired by his own journey.


 

william bonac completing dumbbell curl

What we can learn from William Bonac

It took William almost 2 decades to reach the professional standard he competes at today. He stresses to his fans that it isn’t an easy road to get a Pro Card, and reach the Mr Olympia, as the journey involves a lot of sacrifice.

With this in mind, if you are considering becoming a professional bodybuilder, be prepared for a long and difficult journey to the top. However, if you follow this route with the same dedication as William Bonac, you’ll be one step closer to achieving your goals.

Leave a comment

Your email address will not be published. Required fields are marked *


You inspirational my man.
You have won it where it’s almost impossible to.
Keep on keeping on brother Africa is with you.

Congratulations on reaching 2nd place at the Arnold Australia March 17, 2018. You had more definition on your back and biceps than Roelly. But the latter must one admit, was massive. I am nonetheless very, very, very proud of you, my brother.

His meal plan is very small I don’t know how he could be that big eating only that as i eat more than that and I’m now where close to him in size

Hi, William am proud of you since you came to Kenya, you are a nice down to earth guy, I hope one day to receive a William Bonac branded belt since I have began my training, also you could consider opening a gym in Kenya or in Africa to help keep the youth free from pressures of alcohol and drug addiction. I also take this opportunity to congratulate you on your second Arnold Classic win.

You might like...

Bret Contreras

Personal Trainer, Researcher, Author, Inventor Gym Owner

1913 Views

See Profile

Chad Waterbury

Doctor, Physical Therapist, Strength & Conditioning Specialist

2513 Views

See Profile

Paulo Muzy

Doctor, Bodybuilder, Fitness Model

19738 Views

See Profile

John Meadows

Professional Bodybuilder, Entrepreneur

82314 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Sergi Constance

Bodybuilder, model, entrepreneur

92744 Views

See Profile

Johnny Steinbach

Bodybuilder, Fitness Model

7375 Views

See Profile

Conor McGregor

Professional MMA Fighter

39995 Views

See Profile

Luke Sandoe

Physique Coach, IFBB Pro Bodybuilder, Entrepreneur

23608 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Ernane Guimaraes

Classic Physique Athlete

3923 Views

See Profile

Rasmus Wisbech Andersen

CrossFit Pro Athlete

14536 Views

See Profile

Garret Fisher

CrossFit Athlete, Personal Trainer

12691 Views

See Profile

Neal Maddox

CrossFit Athlete, Trainer, Entrepreneur

17489 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Mojtaba Notarki

Professional Bodybuilder

12273 Views

See Profile

Ben Mudge

Fitness Model, Cystic Fibrosis Trainer, Online Coach

19573 Views

See Profile

Dan Mazzola

Trainer, Posing Coach, WBFF Muscle Model, Director

14874 Views

See Profile

Majid Jameh Bozorg

Professional Bodybuilder

8665 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article