Welcome to Smogon! Take a moment to read the Introduction to Smogon for a run-down on everything Smogon, and make sure you take some time to read the global rules.
Hey, from what I understand you can use all mons available from the standart ou tier plus volcarona, regieleki and espathra. I'm GMT -4, I can play in my evenings on weekdays, and morning/afternoon on weekend.