I went on Keto after being diagnosed with a metabolic condition.
I went through the same issues for a year before I figured out that the Keto Diet Training requires some adjustments.
After making those adjustments, my training bounced back.
Keto Adapted Training
One of your issues might be that you are not Keto Adapted; you are still reliant on glucose, Glucose Dependent.
Another factor is…
The Energy System Factor
1) Phosphagen Energy System
This energy system is reliant on Phosphagen, ATP (Adenosine Triphosphate) rather than ketones or glucose.
Muscle ATP is expended in around 15 seconds and completely depleted in 30 seconds with high intensity training: Strength, Power, Speed, HIgh Intensity Interval Training
Muscle ATP Restoration
Research shows that within 15 seconds of rest, after an intensive exercise set, some ATP is restored.
Approximately, 50% of ATP is restored in 30 seconds.
Up to 79% of ATP is resorted with a 45 second rest, after an intensive exercise set.
Full restoration of APT occur with 3 minutes or longer of rest, after an intensive exercise set.
Thus, longer rest period after an intensive exercise set should help.
Glycolytic Energy System
Fairly high intensive sets that are 30 seconds to around 2 minutes require glycogen.
Keto Adapted individual usually do not perform well with fairly high intense exercise that fall within the 30 second to 2 minute area.
This type of training falls into the Glycolytic Energy System with 8 repetitions plus per set. Thus, Keto Adapted individual usually don’t perform well in the Glycogen Energy System.
With that said, one way of “Gaming The System” for Bodybuilding is…
Hypertrophy Cluster Set Training
Dr Jonathan Oliver research determined that lower repetition (2 - 5 per set) with short rest periods between sets (15 to 45 seconds) for multiple sets (4 - 8 sets), allowed lifter to increase muscle mass while increasing power and strength.
That providing that each repetition in each set was performed Explosively. Loads of around 85% or less of 1 Repetition Maxes were optimal.
The Downside of Hypertrophy Training
One of he downsides of Hypertrophy Training alone is that muscle mass is increased at the expense of strength and power.
Oliver’s research determined that Cluster Hypertrophy Set Training allowed athlete to increase muscle mass while increasing strength and power.
With in mind, Traditional Bodybuilding/Hypertrophy Training was more effective, with Custer Hypertrophy Set Training coming in a close second.
Oxidative Energy System
This falls into endurance type of training; low to moderate intensity for longer time periods. Research shows that most Keto Adapted individual do well in this energy system.
Post Workout Carbs
…are not necessary.
Restoration occurs in 24 hours regardless of your post workout meal.
1) A Comprehensive Guide to Bodybuilding on the Ketogenic Diet
2) Mythbusting: Training On a Keto Diet