Teen Bodybuilder of the Week: Dan Bonser

Teen Bodybuilder of the Week: Dan Bonser! - Pics and info and more!
  • Name: Dan Bonser
  • E-mail: djbonza@hotmail.com
  • Age: 18
  • Where: Sydney, Australia
  • Height: 5'11"
  • Weight: 162 Lbs Contest 195 Lbs Off
  • Years Bodybuilding :1
  • Favorite Bodypart: Legs
  • Favorite Exercise: Squats, Bench Press, Deadlift
  • Favorite Supplements: Scivation Xtend

How Did You Get Started?

I started back in year 10 at high school when I was 15 trying to get bigger for my club football team and my school team, because I just wasn't big enough to compete with the older boys I was playing against. Starting at 54kgs/118 lbs I really need some help so my teacher suggested I went to the school gym in the mornings and try out a program he gave me.

From then I started noticing results fairly quickly (2 months of training) and I was getting bigger with mates all commenting on how much bigger I had gotten since training. As I progressed I became a gym rat so to speak reading every article I could and watching different guy's techniques and in about middle way through year 11 I was hooked unbelievably. From school I then moved my training to my friends house in his brothers granny flat were I could have a training partner and just do my own thing at his home gym, From there I just trained consistently and ate well and was slowly grinding to get bigger which was coming and increasingly people started to notice which is great.

Then in my final year of school I was trying to balance football and bodybuilding training knowing I needed to get bigger although the cardio wasn't helping me being a ectomorph naturally then from that point I decided that I had to leave football to really get bigger, from there Marc Grech helped me do a 10 month (clean) offseason diet to finally reach 84kgs then I did a 4 month pre contest diet to get ready for my first show. And that's what basically lead me up until now.

Dan Bonser.
+ Click To Enlarge.
Dan Bonser.

What Workout Plan Worked Best For You?

Day 1: Chest/Triceps

Day 2: Back/Calves

Day 3: Shoulders

Day 4: Legs

Day 5: Biceps/Triceps

Day 6: Off

Day 7: Off

Dan Bonser.
+ Click To Enlarge.
Dan Bonser.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:

Dan Bonser.
+ Click To Enlarge.
Dan Bonser.

What Supplements Have Given You The Greatest Gains?

Scivation Xtend, any Musashi products (Australian brand), ALRI Chained Out. The basic supplements are all I take I order to get what I need most of the nutrients is from food.


Pre Workout

  • Musashi Creatine Monohydrate - 20-30g daily during loading phase, after that 10g pre-workout

Intra Workout

Post Workout

Why do you love Bodybuilding?

I love bodybuilding because of the challenge it brings me, it's unquestionably the hardest thing I've ever done physically and mentally. It pushes me to limits I didn't think were possible, I also love the self discipline it gives me in everything I do. And I love the fact the team around you helps you achieve results all the boys (and girls!) that helped me I see as an older brothers that give me tips on certain techniques to better myself. I love the companionship and result you have for follower competitors.

What Motivates You To Follow A Healthy Lifestyle?

Knowing the end result is determined in what I choose to do in the mean time. But also just wanting to better myself in the sport keeps me hungry to remain in a healthy lifestyle.

What Made You Want To Achieve Your Goals?

The fear of not being a man to my word is what kept me going towards the goals. Reading them every day hanging up on my wall and knowing what I wanted to do helped keep me focused.

What Are Your Future Bodybuilding Plans?

Offseason for a whole year till this time next year were I plan to compete in the ANB regional show then go compete in the national competition in the teenage category and hopefully place well, And improving on what I have done this year. Then see where it can take me progressing after next year's competition season.

Dan Bonser.
Dan Bonser.

What One Tip Would You Give Other Bodybuilders?

Know what you want to achieve and plan out how you're going to achieve it.

Who Are Your Favorite Bodybuilders?

What Features Do You Use On Bodybuilding.com?

Mostly BodySpace just looking at others profiles, picture updates, teenbodybuilding.com articles, reviews on the store.