Friday, January 21, 2022
HomeCompetition UpdatesArnold ClassicMeet the 2018 Arnold Classic Champion, William Bonac!

Meet the 2018 Arnold Classic Champion, William Bonac!

William Bonac(The Conqueror), the new Arnold Classic reigning champion has done a lot of hard work with many sacrifices to get to where he is at present.

William Bonac was born on May 18, 1982. He hails from Ghana but now is a resident of Australia. William stands 5 ft 7 in tall and maintains a weight of 220-235 lbs in competitions.

After getting a pro card and an IFFB certificate, his first professional appearance in a bodybuilding competition was at the Europa Supershow Dallas back in 2012 where he finished 3rd.

William Bonac has made four Mr. Olympia appearances with his best performance at the 2017 Olympia when he got 3rd place.

When he was growing up, William Bonac idolized Flex Wheeler but when he entered his 20s he got inspired by Kai Greene to take up this bodybuilding as a profession.

Meal plan

William Bonac follows strict meal plan throughout the day, which is mentioned as follows:

  • 1st meal: 100 gm cooked oats, 3 egg whites, 3 whole eggs and 1 scoop of whey with almonds.
  • 2nd meal: 175g chicken, 1.5 cups of cooked rice, vegetables and almonds.
  • 3rd meal: 175g chicken, 1.5 cups of cooked rice, selected green vegetables and more almonds
  • 4th meal: A pancake with 100g of cooked oats, 1 whole egg, 5 egg whites and 2 scoops of whey protein.





In past, he admitted that his legs had been weaker than his other body parts so he kept training them. His hard work has paid off with a 2018 Arnold Classic win. His many good performances in bodybuilding competitions have been due to his huge arms. He trains his triceps with his chest and his biceps with his back. It allows all the muscles to train individually.

William Bonac has a very promising career ahead. The whole team of wishes him all the luck in his future endeavors.


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