well dont cheat just for the sake of it, if crap food is making you feel ill, just have a cheat when you fancy it, but ONLY once a wk, keep your protein high and no you wont lose no muscle just dont go over kill with the training, to lose bf quicker, you wont just muscle aswell. 20 mins in a morning if you can as soon as your awake, the point of this is your running/jogging/what ever cardio, on an empty stomach so you will burn fat and not what you have just eaten, just stick with it and lay off any alcohol.