for a start, lay a good foundation and this is for starting exercises with your own weight, the same bars 15 times, push-ups from the floor in different versions 50, pull-ups 10-15, squatting or jumping, etc. There is a lot of information on YouTube.
The answers above are good, but I think it is worth clarifying a couple of points. First of all, you need to optimize your diet. Calculate your protein requirement. fats and carbohydrates on a special calculator, but it is not easy to adhere to a strict diet, but it is still necessary and if you are ready for any sacrifices, then take the time to figure out the nutrition. As far as I understand, you are eating quite a little, so it will be difficult for you to get the required amount of nutrients from regular food, so sports nutrition will help you a lot. Be sure to buy protein, you can also get a high-carb gainer, but learn to get most of the carbohydrates from regular food. If you can easily get half of the required amount of protein from a protein shake, then the gainer should not give you more than a third of your daily carbohydrate intake. The training process should be organized so that you train no more than 45 minutes, remember that at the initial stage for you are the ceiling, especially since there is not much time. Be sure to do a general warm-up before training. The warm-up time is not included in the workout, that is, together with the warm-up there will be approximately 60 minutes, 15 minutes of warm-up, 45 minutes of training. You will need to train 3-4 times a week. The training program for beginners can be found on the website tvoytrener.com or on the portal Muscles of the Russian Federation, there are also videos on the technique of performing specific exercises and various calculators. I understand that you are going to train at home, then you need at least a minimum sports equipment : collapsible dumbbells 10 kg each, a horizontal bar, you can purchase a rubber expander tape with a force of 50 kg (do not be alarmed, for a tape it is not so much), it is highly desirable to purchase a barbell. There is also very useful information for you in this answer thequestion .ru. Good luck in training, know that if you do not deviate from your goal, then you will definitely build the body of your dreams and become strong.
Swing 3 times a week, 4 exercises per day, 2 muscle groups per day: legs / shoulders, back / triceps, chest / biceps. In the first couples you will gain a couple of kilos. Do not buy Sport Pit (an extra waste) eat a lot and with high quality, that's it.
Nothing, if there is no time for the gym. Are you ready for anything? So take the time to build muscle, plow in the gym and eat for two. Buy a set for practicing at home, first, take at least some steps towards your goal.
I am ready for any sacrifice for the sake of a new body. ................................................. • •••••••••••••• _ _ _ =================== =======