MUSCLE MAN
Who is bodybuilder Mr Olympia contender William Bonac?
Bonac gives his expert advice on how to achieve muscles like him
WITH eyepopping muscles and earthshattering strength, it's no wonder William Bonac is one of the world's leading bodybuilders.
Thanks to his dedication to the sport, the Ghanaian athlete has enjoyed an incredible career which has seen him clinch the coveted Mr. Olympia title.
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Born on May 18, 1982, William Bonac is an IFBB Professional Bodybuilder and fitness influencer.
Although the muscle man, is from Ghana, he now lives in the Netherlands.
His journey into the sport began when he was just 13.
Bonac initially started training as a source of stress relief, but has managed to make a career out of bodybuilding.
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Over the years, his dedication and relentless training has paid off, culminating in his debut on the Mr. Olympia stage in 2016.
This marked a significant milestone, reflecting over two decades of dedication to the sport.
Becoming The Conqueror
Bonac is also known among fans as "The Conqueror" after smashing several titles and competitions throughout his successful bodybuilding career.
Thanks to this, he has an army of fans who also follow him on social media.
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Bonac has nearly a 1M followers (as of September 2024) on Instagram, and often shares snaps of his physique as well as training tips.
Bonac's diet and fitness
Standing at 170cm, the champ revealed he trains his back twice a week - one day focusing on the width while the other focuses on the thickness.
Bodybuilder Big Ramy flexs his incredible muscles
Bonac has some of the most impressive arms in the bodybuilding world - with his biceps measuring a staggering 57cm.
He has shared his expert advice on how others can achieve this look and said: "Just try to focus on the movement, the technique is the most important, the weight that will come later".
On his diet - Bonac explained he stores a lot of meats and his wife prepared his meals for him to have throughout the week.
His diet is rather simple too as he often eats the same thing on a cycle, including eggs and banana for breakfast, rice, chicken, and broccoli for lunch, and rice, steak, and green beans for dinner.
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Teen bodybuilder
The famous bodybuilder began his training aged just 13-years-old.
He reportedly started working on his physique as a form of stress relief before relocating from Ghana to Australia where his career began.
Bonac was inspired by the legendary Flex Wheeler and Kai Greene which encouraged him to train harder.
He has also previously revealed that he is a big fan of bodybuilding giant Arnold Schwarzenegger.
During his speech after winning the 2018 Arnold Classic Ohio, Bonac told Schwarzenegger, “Getting the trophy from you is like a fairy tale“.
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Mr. Olympia champ
Bonac initially garnered attention from the bodybuilding federation after coming third at the 2011 Arnold Amateur in the Men's Heavyweight.
From there, he climbed the ladder of success that would lead to his best Olympia finish in 2019, placing right behind the Mr. Olympia champion Brandon Curry.
In 2022, he was the runner-up at the Arnold Classic as well and his most notable victories were the prestigious Arnold Classic shows in 2018 and 2020.
Bonac also participated in the Boston Pro in 2022 which saw him win the first place title.
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In 2021, Bonac came sixth in the Mr Olympia competition and placed fifth in the 2020 Mr Olympia.
Throughout his career, the bodybuilder has also participated in the Arnold Classic Australia, NPC Pittsburgh Championships, Prague Pro, Arnold Classic Europe, Olympia Europe, Kuwait Pro, Nordic Pro, San Marino Pro, Dayana Cadeau Pro, Arnold Classic South America, and many other.
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