[HELP] Short workout guide

[bero213]

Really I thought google can solve this problem, but I was wrong. I'm not looking for a goddamn book on how-to-gain muscle. I need someone to tell me in a max few sentences how-to gain muscle. At home with just doing workouts with your body.

So no I don't need you to tell me what and when to eat. Just tell me how often and how long do I need to work out, and what are the best chest workouts. Be simple and short. No offense. I really wanna move to working out and away from the internet.

I can't hit the GYM, I can't buy stuff for working out. I'm poor. My body is enough for working out.

Length:
Time per week:
Best workouts:

I'm 16, my weight is 63kg, I'm 183cm so yeah you can imagine how I fkn look.

[DevBurd]

caloric surplus, progressive overload, each muscle group 2X a week. done muscle gain

[SuffolkPunch]

Get on a novice routine like Fierce 5. Follow the instructions without fiddling with anything. Aim to improve how much you can lift or how many reps you can do with a given weight progressively over time.

Eat 300 calories above your maintenance level

Get 3-4 meals per day at widely spaced intervals. Each meal must have a minimum of 30g protein in it. Measure this using myfitnesspal or similar.

Since everyone wants to know about supplements even though none of these are actually critical success factors:
- use whey to prop up the protein content of 1 or 2 of your meals each day. Real food for the rest.
- creatine monohydrate
- vitamin D if you don't get much sunlight
- fish oil if you don't get much oily fish