Not sure my n=1 experience is precisely on point, since I have not been trying to build muscle. But I’ll share in case it’s of indirect interest to others on this thread.
For well over a year, my workout goals have been to build strength, connective tissues, and ultimately bone density (no medical concerns, just precautionary in geezer’hood).
Eating: diligent keto (20-30g/day in extraneous carbs) since mid-2019; TMAD (first light meal in the early afternoon, then larger dinner) within a 20-4’ish window. Never starving. The clock just wanders over into “time to eat.”
Here’s how my exercise regimen has been going for the past 1-2 years…
Strength workout: 3 different “slow burn” routines rotated once each throughout the course of a week (Upper, Lower, Core) - each of which takes about 1/2 hour. Works out to be one of these slow burn routines in rotation about every other day throughout the week.
Cardio workout: Most alternating days (non-strength days) I do a 10 minute HIIT eliptical routine that features 3 high intensity bursts of 20 seconds - i.e., pushing all out hardest I can possibly go that day - with the rest of the surrounding 10 minutes for warmup/recovery/cool down. I will note that my pulse often gets to nearly 95% of what the chart says my max heart rate ought to be for my age (mid-60s). Hopefully this is because my true cardio fitness exceeds the “average” ( = 220 BPM minus Chronological Age, silliness). Who knows. I never break a sweat.
BFR: With wide elastic straps/buckles (home made), I restrict bicep flow and do dumbbell curls (4 sets: first set of 30, then 15 each subsequent set; each curl takes 2 seconds). I typically only do this BFR bicep workout after doing the HIIT cardio above on those particular days (or less, perhaps 2x weekly).
Results: For me, the combination of all of the above has produced remarkable results. I’ve never felt better physically … I’ve never had more strength/energy - even as a 20-30 yr old.
Body building? I guess. What does my body “look” like? Certainly very trim and fit, but I wouldn’t say any of this was designed for - nor necessarily has served to maximize - building muscle mass. Yet my overall muscle tone and definition is quite clear, and my abs are more pronounced than ever before. Yet, I’m a rather lean 140 lbs at about 6’ 9" ( = BMI of 20-21). Not a body builder look, right?
Now back to earlier questions/replies above about eating…
All this is going down without any meaningful dietary carb intake. Along with big green salads (with dinner), my protein intake includes: eggs, steaks, greasy burgers, cheese, heavy cream, butter, bacon, sausage, corned beef, ham, … you get the idea. Lots of it. Never hungry.
FWIW, there are no days (with or without strength training) that I sense feeling any hungrier than others. Occasionally I even forget to eat anything until dinner rolls around.
Hope some of this is of use to others pursuing good heath and fitness.