William Bonac Biography

William Bonac Contest

William Bonac Contest

Contest History

  • 2018 Arnold Sports Festival, 1st
  • 2018 IFBB Arnold Classic Australia, 2nd
  • 2018 NPC Pittsburgh Championships
  • 2017 IFBB Mr Olympia, 3rd
  • 2016 IFBB Mr Olympia, 5th
  • 2015 IFBB Nordic Pro, 1st
  • 2015 IFBB Dayana Cadeau Pro, 1st
  • 2015 IFBB San Marino Pro, 2nd
  • 2014 IFBB Australia Pro Grand Prix XIV, 2nd
  • 2013 IFBB EVLs Prague Pro, 5th
  • 2012 IFBB Dallas Europa Supershow, 3rd
  • 2012 IFBB British Grand Prix, 6th
  • 2012 IFBB EVLs Prague Pro Championships, 4th
  • 2011 IFBB Arnold Amateur, 3rd

William Bonac Workout

Workout Plan

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

William Bonac Posing

Diet Plan

  • Meal 1 – 3 whole eggs, 3 egg whites, cooked oats, almonds, whey protein
  • Meal 2 – 6oz chicken breast, 1.5 cups rice, veggies
  • Meal 3 – 6oz chicken breast, 1.5 cups rice, veggies
  • Meal 4 – 1 whole egg, 5 egg whites, cooked oats, almonds, whey protein
  • Meal 5 – 7.5oz white fish with sweet potato
  • Meal 6 – 2 whole eggs, 9 egg whites, natural peanut butter
  • Meal 7 – late night serving of whey isolate

William Bonac Back Trainig

William Bonac Mr Olympia

William Bonac Workout Video

 

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