William Bonac Workout Routine and Diet

The William Bonac diet is a massive meal plan for those heavyweight athletes. When preparing for a bodybuilding competition, William consumes around 4,600 calories each day. He eats at least 6 meals and spaces his meals out every 2-3 hours. Continue reading for a detailed look into the William Bonac diet and workout plan.

Who is William Bonac?

William Bonac is an IFBB professional bodybuilder from Ghana. He turned pro in 2012 and currently lives in the Netherlands. William began lifting weights as a teenager, as a way to reduce stress. Some of his favorite bodybuilders and idols include legends like Flex Wheeler and Kai Greene.

You might also like : William Bonac Workout | Build Huge Mass Like ‘The Conqueror’

Stats

Height‎: ‎5’7″ (170 cm)

Weight‎: ‎225 – 235 lbs (102.1 – 106.6 kg)


Year of birth: 1982

William Bonac Diet

In order to truly appreciate William’s size, consider his meal plan below of 4,654 calories. Now this sample day of eating is about 7 weeks out from the 2020 Arnold Classic. This means that he is cutting (eating less than normal). In other words, William would eat much more than this to maintain his massive physique and build muscle.

1st meal: 2 whole eggs, 6 egg whites, 2 scoops whey protein, half a banana, handful of blueberries, and 1 cup oatmeal – 1,014 calories
2nd meal: 220 grams chicken breast, 300 grams white rice, and 75 grams broccoli – 694 calories
3rd meal: 220 grams chicken breast, 300 grams white rice, and 75 grams broccoli – 694 calories
4th meal: 220 grams steak, 300 grams white rice, and 75 grams green beans – 935 calories
5th meal: 220 grams salmon, 300 grams white rice, and 70 grams broccoli – 947 calories
6th meal: 220 grams chicken breast, 200 grams potatoes, 75 grams broccoli – 370 calories

Total calories for the day – 4,654

When you’re eating as much rice as William does, it helps to have a rice cooker. It will save you all the time and frustration that comes with cleaning pots and pans. Plus, you can set your rice cooker up and walk away until it’s done cooking. Being prepared like this is just one way William stays ahead of his competition.

Chest Workout

William begans this workout with some upper chest movements. Many beginner bodybuilders neglect this area of the body, and focus too much on flat bench exercises. You can also see that William uses mostly dumbbells for this workout. This adds more of a challenge (compared to machines) as it forces you to control the weight.

1st exercise: Incline dumbbell fly 5 x 10-12
2nd exercise: Incline dumbbell bench press 5 x 8-12
3rd exercise: Flat dumbbell bench press 5 x 8-12
4th exercise: Dumbbell chest pull-over 5 x 10
5th exercise: Hammer strength press 5 x 8-12
6th exercise: Standing cable fly 5 x 10-15

Back Workout

This is an intense back workout, that will add width and thickness. It helps to focus on the upper, middle, and lower back, for a strong and complete physique. William did a superset for the second and third exercise. This gives you a great pump, as you can move from a single-arm movement, straight into a two-arm movement.

1st exercise: T-bar row 5 x 8-12
2nd exercise: Uni-lateral row machine 5 x 8-12
3rd exercise: Close grip seated cable row 5 x 8-12
4th exercise: Middle back row 5 x 8-12
5th exercise: Barbell row 5 x 8-15
6th exercise: Lower lat row 5 x 8-12

Shoulder Workout

William starts this workout off with machine and cable lateral raises. This will add width to your shoulders when viewed form the front. He finishes up the workout on the reverse pec deck machine. This exercise will help target the rear delts. It’s important to work this muscle, as it will give your shoulders a well-rounded look.

You might also like : 10 Best Shoulder Exercises for Men

1st exercise: Lateral raise on machine 5 x 12
2nd exercise: Dumbbell upright row 5 x 10-15
3rd exercise: Cable lateral raise 5 x 10-15
4th exercise: Cable front raise with rope 5 x 10-15
5th exercise: Shoulder press machine 5 x 8-12
6th exercise: Smith machine upright row 5 x 10-12

7th exercise: Reverse pec deck 5 x 10-15

Leg Workout

Before this intense leg workout, warm up with a few sets of single leg leg extensions. This will get some blood flowing to the quads and can help prevent injury. William also likes to prepare before each leg day with walking lunges. This is more of a dynamic warm up routine that will give you a nice pump. From there he moves on to the workout.

1st exercise: Single leg leg extension 5 x 10-15
2nd exercise: Walking plate lunge 5 x 10 steps (each leg)
3rd exercise: Hack squat 5 x 8-12
4th exercise: Leg press 5 x 8-12
5th exercise: Seated leg extension 5 x 10-15
6th exercise: Seated leg curl 5 x 10-15
7th exercise: Hip abduction 5 x 10-15
8th exercise: Lying hamstring curl 5 x 8-12
9th exercise: Seated calf raise 5 x 15-20

Arm Workout

If you’re looking to build some massive arms like William, give this workout a try. It helps to alternate the biceps and triceps exercises, as seen below. This will help rest one group of muscles, while the other is working. It can also help prevent injury – as one muscle group won’t be totally fatigued before moving on to the next set.

You might also like : GET HUGE ARMS IN NO TIME WITH THIS SUPERSET WORKOUT

1st exercise: Dumbbell concentration curl 5 x 8-12
2nd exercise: EZ bar skullcrusher 5 x 8-12
3rd exercise: Alternating dumbbell curl (standing) 5 x 8-12
4th exercise: Triceps rope pushdown 5 x 8-12

5th exercise: Seated machine preacher curl 4 x 10-15 superset with machine dip 4 x 10-15

Source