William Bonac
- Rate us if you are a Food Lover (Sugarzam.com)

Who is William Bonac?

Ghanaian-sponsored athlete and IFBB Professional Bodybuilder William Bonac. He has put in a lot of effort to develop the physique he currently has. He takes great satisfaction in his assured, grounded demeanor.

Short Career of William Bonac

He arrived at the Mr. Olympia stage thanks to his mental strategy. He is known for his bulky arms and legs as well as his commitment to healthy eating, sometimes being compared to American bodybuilder Kai Greene.

William has traveled a long and challenging path to get to this point. He makes it plain to his followers that not every fitness fanatic should pursue this line of work.

To relieve tension, he began exercising when he was just 13 years old. It took him over 20 years to make it to the Mr. Olympia stage in 2016.

William Bonac is a name to watch out for on the professional competition circuit with a growing social media following.

Body Measurements of William Bonac

Full Name: William Bonac
HEIGHT: 5’7″ (170cm)
WEIGHT: 225 – 235lbs (102.1 – 106.6kg)
PROFESSION: IFBB Professional Bodybuilder, Sponsored Athlete
ERA: 2010



  • 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


Heavy And Powerful

William Bonac works out hard and with weights. He performs sets of both free-weight and machine exercises, frequently pushing his body to the point of exhaustion. His weekly breakdown is as follows:

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

Concentrating On Enhancing Legs Constantly

William Bonac acknowledges that his weakest part has always been his legs. Now he works them hard. The front squat is his favorite exercise, and he considers it to be one of the key exercises in his complete regimen.

The front squat, he claims, “attacks my quads more than the squat, and it also keeps me from using too much of my lower back.”

Additionally, he cautions those who are new to the exercise to avoid letting their knees go over their toes. According to him, doing so makes it harder to maintain a straight back when stabilizing.

Strength Training

William’s well-developed arms have contributed significantly to his outstanding competition results. He uses his back and chest to work his triceps and biceps, believing that this combination is ideal for working each muscle thoroughly.

His bicep peaks are regarded as among the best on the planet by many of his admirers.

To obtain this great feature, he works his biceps hard with heavy machines and pushes himself with drop sets of dumbbell bicep curls.

William performs a lot of tricep pushdowns as tricep exercises. He likes this workout because of the steady movement it provides. He also performs dips, tricep extensions, and numerous other machine-based exercises.


Purchases In Bulk

In the Netherlands, William purchases all of his food at the neighborhood market. He does this because, in comparison to his neighborhood grocery, he can purchase a lot of meat and eggs for a fraction of the cost.

William does one big shop every two weeks to get him through the following two weeks. He does this to make sure he always has adequate food for pre-training meals and recovery at home.

Healthy And Nourishing

William Bonac

He cooks his meals in advance and stores them in small Tupperware containers after having purchased and saved all of this food.

Lean meat and fish, along with rice, potatoes, and other nutritious carbs, are his favorite foods. He also buys a lot of eggs, so he frequently eats boiled eggs or cooks omelets for breakfast.

Below is a typical daily meal plan that William adheres to:

  • 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

Influences And Idols

Growing up, William’s favorite bodybuilder was Flex Wheeler. In his twenties, Kai Greene was the one who captured his eye and motivated him to compete.

In addition to these legends, his path serves as inspiration.

What William Bonac Can Teach Us?

William Bonac

William about 20 years to reach the professional level at which he now competes. He emphasizes to his followers that obtaining a Pro Card and winning Mr. Olympia is a difficult road to travel and requires a lot of commitment.

In light of this, if you are thinking about pursuing a career as a professional bodybuilder, be ready for an arduous climb to the top. But if you take this path with the same steadfastness William Bonac did, you’ll get one step closer to realizing your objectives.