Kris talks with one of the top bodybuilders of today, Arnold Classic Champion and 2019 Mr. Olympia runner up, William Bonac.  William and Kris dive into his humble roots growing up in Ghana, how he prioritizes his family while juggling professional commitments and of course we check in on his prep for the upcoming Arnold Classic.

Time Stamps

• His path into bodybuilding [1:58]
• Did he have any aspirations to make a living as a bodybuilder? [7:27]
• How he put his family before his own self-interest [8:48]
• Why he holds his prep in Amsterdam [14:07]
• The importance of sleep for long-term health [18:28]
• The macro breakdown he follows to prep his body for a show [24:33]
• What does his cardio protocol look like during prep? [27:36]
• Does he eat cheat meals? What does one look like? [29:30]
• How an injury before Olympia affected his showing [31:30]
• Why when he goes to the gym, he gives his all [39:03]
• What physique will he bring to Arnold Classic this year? [40:20]
• How many days a week does he train? Hitting any muscle groups twice a week? [41:50]
• Where else can we expect to see him compete this year? [43:43]

Featured Guest: William Bonac

• Website
• Instagram
• Facebook

Related Links/Products Mentioned

• Interview with Six Times Mr. Olympia Dorian Yates | #24 | The Knowledge and Mileage Podcast
• Does Lack of Sleep Hinder Muscle Growth or Performance?
• BLUBox Blue-Blocking Glasses **Code GETHIN at checkout for 15% off**
• Joovv Red Light Therapy **Code KRIS at checkout for free gift**
• Physique Global

Episode Sponsors

• BiOptimizers is HOOKING YOU UP! They want to give you a FREE bottle of their Kris approved P3OM Probiotics.  As with all BiOptimizers products they are extremely high quality and a great formulation. All you have to do is go to P3OM.com/KrisFree to claim your free bottle. Hurry up! This offer is only good while supplies last.
• This episode is also brought to you by Laird's Superfood. Laird's just launched an amazing new product in time for winter: hot chocolate with functional mushrooms! It uses all natural ingredients plus includes all 4 MCT isolates, blend of reishi, chaga, and maitake mushrooms and of course their signature Aquimin extract. Use code GETHIN20 for 20% off your total purchase at LairdSuperfood.com
• One of the many reasons I train so hard is so that I can look awesome and that goes beyond the gym to my personal care routine as well. That is why we are hooking you up with 20% off the high quality skin care products at VisualChemistrySkin.com. Just use the code GETHIN20 at checkout to claim your discount.

Connect with Kris
Instagram: @krisgethin