William Bonac Diet Plan and Workout Routine

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William Bonac is a Ghanaian professional bodybuilder who resides in the Netherlands and is widely known as “The Conqueror.” 

William Bonac competes in the Open bodybuilding division and is recognized as one of the most consistent competitors in the sport. His rise to fame began in 2011 when he placed third at the Arnold Amateur in the Men’s Heavyweight category. 

Since then, he has continuously improved his physique and achieved his best performance at the 2019 Mr. Olympia, where he came in second place after the reigning champion, Brandon Curry.

William Bonac Diet Plan and Workout Routine
via william bonac instagram

In addition to his success at the Olympia, Bonac was the runner-up at the 2020 Arnold Classic and has won the prestigious Arnold Classic shows twice in 2018 and 2020.

At the 2022 Olympia, Bonac placed 9th after competing against other top bodybuilders such as Hadi Choopan, Derek Lunsford, Nick Walker, Brandon Curry, Mamdouh “Big Ramy” Elssbiay, Samson Dauda, Hunter Labrada, and Andrew Jacked.

William Bonac Diet Plan

william bonac eating
via william bonac instagram

William Bonac is a professional bodybuilder competing at the highest level for many years. He is a two-time Arnold Classic champion and a perennial Mr. Olympia contender. William Bonac must follow a strict diet and training regimen to prepare for these competitions.

His rigorous diet consists mainly of protein, vegetables, and healthy fats. He also takes several supplements to help him recover from his workouts and build muscle.

William Bonac Meal Plan

william bonac off season diet
via william bonac instagram

Here is the complete meal plan of William Bonac:

William Bonac Meal 1

A professional bodybuilder, William Bonac, shared his morning meal. He said he usually eats six eggs, three whole and three egg whites, with about 300 grams of potatoes. 

He bakes the eggs and potatoes together and sometimes adds oats and steak. Bonac said that he usually likes to separate the eggs but prefers to have them with potatoes and extra carbs.

  • Potatoes 300 g
  • Whole eggs 3
  • Egg whites 3

William Bonac Meal 2

William Bonac shared his 2nd meal with his fans and followers. He said he usually eats 300 grams of rice and 250 grams of white fish. 

He steams the rice and fish together and sometimes adds vegetables. Bonac said he skipped dinner earlier, so this is an extra meal for him.

  • White fish 250 g
  • Rice 300 g 

William Bonac Meal 3

William Bonac said he usually eats 300 grams of white rice and 250 grams of lean steak. 

He cooks the rice and steak together and sometimes adds vegetables.

  • Lean steak 250 g
  • Rice 300 g 

William Bonac Meal 4

William Bonac shared his fourth meal of the day. He said he usually eats 100 grams of oats, two scoops of whey protein, two tablespoons of strawberry jelly, and one tablespoon of peanut butter. 

He mixes all ingredients in a blender and drinks it before hitting the gym.

  • Oats 100 g
  • 1 Tbsp of peanut butter
  • Scoops of whey protein 2
  • 2 Tbsp of strawberry jelly

William Bonac Meal 5

William Bonac’s last meal of the day is 300 grams of rice and 250 grams of chicken breast. He heats it and eats it before the gym closes.

  • Rice 300 g
  • Chicken breast 250 g 
william bonac protein
via william bonac instagram

Bonac’s diet is an extreme example of what is necessary to compete at the highest level of bodybuilding. However, it is essential to remember that Bonac is a professional athlete, and his diet is tailored to his needs.

William Bonac Supplements

William Bonac takes several supplements to help him fuel his workouts and build muscles. 

william bonac supplements
via william bonac instagram

These supplements include:

Hyperbolic Mass

This is a mass gainer that helps Bonac pack on muscle. It contains a blend of protein, carbohydrates, and other nutrients that help him recover from his workouts and build muscle.

Muscle Fuel Anabolic

This pre-workout supplement helps Bonac get energized and focused for his workouts. It contains a blend of caffeine, creatine, and other ingredients that help him push through his activities and lift heavier weights.


This BCAA supplement helps Bonac recover from his workouts and build muscle. BCAAs are essential amino acids that the body cannot produce alone. They help to repair muscle tissue and prevent muscle breakdown.

William Bonac Workout Routine

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Tikkay Khan
Tikkay Khan
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