William Bonac's Diet Plan & Workout Routine plus Photo Gallery

William Bonac DIET PLAN



William takes his nutrition very seriously, both off and on season. He keeps it clean and that is the way all bodybuilders should do. Why pack on 50lbs of fat in the off-season, none of that for dedication pros.

Here is an example of what William does when he's in contest mode. Very strict, clean and low fat meats. It's about dedication and this diet plan is the way to success, follow below!



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 WORKOUT ROUTINE



Unlike the old fashioned 6 day or twice a day training programs, William stick to what works best for him. This is a 4 days a week training schedule. From trial and error, this allows him to truly recover and grow.

His favorite bodyparts to train are chest and triceps. He has exceptional development in this area, and all of his muscle to be fair. Check out this place to see what it can do for you!

Warm-up - Push Ups - 3 set of 25 reps

Barbell Bench Press - 4 sets of 12 reps

Inclined Dumbell - 4 sets of 12 reps

Machine Chest Press - 4 sets of 10 reps

Cable Flyes - 3 sets of 15 reps

Kick-backs - 3 sets of 12 reps

Reverse Triceps Extensions - 3 sets of 12 reps

Rope Push-Downs - 3 sets of 12 reps

Dips - 3 sets of 15 reps


William Bonac PICS

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William Bonac