Took time off exercising & spent most of it PMOing

Yeah had to take time off exercising, as of I over did it without getting much more rest for the workouts, from 13th to the 19th of July, with getting my activity from a lot of walking around a lot for over 2 hours & outside from that I’ve spent most of it pmoing a lot of times during my time off & I felt like crap for it & on one day I didn’t go for a long work, I felt the worst in a while where I was feeling so low where I was slouching over my coach where I was watching stuff online. But I don’t want to have that again, but I don’t know how to go about making plans that are very detailed, just vague ideas of what I want to do. So I want to ask if any one got ideas for me to make a plan & how to stick to it.

 

Yeah I have been through therapy and I do have an understanding of why that is, long story short I was diagnosed with Autism & felt because of it I didn't feel I had much love in my up bringing, there wasn't any abuse or intentional neglect, my parents tried their best, but still I didn't feel I was muched loved emotionally/mentally & was more of it financially & using porn as a replacement for that love. Also in friendship as well. There's probably still more I need to do for it, but I think that's a part of it.

Also playing into exercising, felt like I didnt have much passion outside from artistic endeavours, but when they didn't go any where I moved the focus into exercising & getting obsessed to where I worked out even when really sore to try and push through it, but to also cause me self harm with out even knowing it, to punish myself for not being more then what I am now, human. Which also going with obsessions on what routine to do, finding a strong liking for calisthenics as can do it any where & something simular to one Punch-Man & the Great Gama; http://kbforum.dragondoor.com/kettl...ioning-forum/149318-legendary-great-gama.html

To exercise any where with out any excuses as I've done my own version of the great Gama routine like this this

10 sets of;

10 Hindu Push-ups = 100

10 Pike Push-ups = 100

30 Hindu Squats = 300

10 Thoracic Extension = 100

10 Over handed Suspension Trainer rows = 100

10 Under handed Suspension Trainer rows = 100

Tried to do that every day and it was alright at first, but it didn't turn out so well as added reps to Thoracic Extension from 10 to 15 & causing my lower back to hurt & when I took a week of rest to when re-trying to do it I was struggling to keep it up and now getting back into a different routine that I did before
https://www.amazon.co.uk/dp/B008C2MRUO/ref=cm_sw_r_cp_awdb_t1_SeWgFb5Q0YERE (Which has been helping me before but had to take a break from it as I broke my foot when I was going on a long walk and could only do the great Gama routine as my foot position fir those exercises didn't hurt my foot like the the other one)
& trying to do just Hindu push-ups & Hindu Squats after the exercises in the book as my strength training. I think I'm getting off the topic. Yeah I'm more debating where I want to go with it & also shouldn't let it over take my life as the one I've written with the 6 exercises take nearly 3 hours which is brought by over doing it and struggling to keep up with it as on a good day it took a little over an hour, but most days have been taking near 3 hours.

But year I know my triggers are mostly from feeling like I'm over whelmed in my real life and it slowly building up where I have no other way to get my frustration, so needing to find a better way for that.

Yeah i see self help stuff, which help, but I need to actually apply it instead of listening to it, as what my therapist says after going fir her for a year.