I did an experiment last week and did a modified fast from tuesday 11am to thursday 6pm. The goal was to see if i would be weaker without meals. The only thing i allowed during the fast was bcaa(10cal per scoop), creatine in the morning, 1-2tbsp mct oil instead of meals, and of course Real Sea Salt, magnesium, zinc-- and lots of water.
On tuesday at 4pm, I did a test of strength: max number of reps for bench of 225lbs- I got 19 without a spotter. On Thursday at 5pm (over 48 hours later), I got 225 for 20 reps(with a spotter). No additional carbs, veggies, or fat during this time period.
Conclusion- i noticed water did not deplete as much as usually- i assume due to the creatine and real salt that i ingested. I have heard that ketones compliment bcass in the blood and that ketones are protective of lean body mass. I did lose 3 or so lbs, which i gained back over the weekend.
So, moving forward.. I am looking at the idea to continue the addition of creatine and bcaa's while eating keto, timed in the morning and before/during or after a workout. with the idea to build lean body mass.
blood ketones were .5-1.5 during the time period.