Again, where are you coming up with less strength and recovery? I did a full prep on keto without one carb up, yes in the first 7-10 days, you are week and lethargic, after that not only did my strength get better, my recovery did as well. Was I flat, sure, but 3 days prior to the show my coach loaded me up and filled out perfectly. And yes Vince I would recommend steady state cardio, fasted in the am and post workout, in your target heart range, I wouldn't even start prep unless you have a heart rate monitor.