Hello I want you to be sure of certain myths. There is no connection between physical training , exercise and masturbation. Masturbation does not have any ill effects on your health or stamina. Masturbation is not a bad practice. U can masturbate as many times as u have the urge to do it. Also do ur exercise during the day as needed. No need to maintain any time pattern for the same. Regarding the guilt, you should stop worrying about it. Its a part of a natural activity.