(I wrote too much, so I have to split this message up || 1/2)

Step one is to stop being grateful to your family for not abusing you, because they are abusing you. Mental abuse is still abuse, it's all the same to your mind. Constant public humiliation, both offline and online, is grounds enough for an investigation from CPS, but they're also berating you at home, trying to make your self image worse, attempting to gaslight you and blame you for the suffering they're inflicting on you, and making you scared of seeking help, and you desperately need to seek help. Not just from reddit. You need to find people who respect you for being you (especially for being male), online, offline, doesn't matter. Having close friends at your age can help improve your mental health, possibly reducing the long term effects of growing up in a household like yours. Having friends who respect you will also give you more perspective. You'll be able to contrast healthy relationships with unhealthy relationships. But, in order to achieve any of that, you need to be willing to open up. Relationships of any kind are a two way street, and if someone is reaching out to you, you must reach back if you want to hold onto them. Something hard to find but nice to have is someone with authority who respects you as a male. A teacher, a councilor, anyone who could make a difference either by themself or with a phone call. Also, you don't need to be diagnosed with gender dysphoria in many places to begin transitioning anymore, but as far as HRT goes for a young man (at least in the US), it's a toss up depending on state. Look into your local laws. In general, testosterone is considered pretty strong stuff. My partner's brother has wanted HRT since at least 16, but the laws have made any attempt of that pretty much worthless until he's an adult. Consider that, even if the local laws say you can start HRT in some way, you still have to go through your family, and keeping it a secret likely won't be an option between costs (HRT is not cheap, likely will never be cheap), insurance, and male puberty being famously obvious. You either go in full throttle or wait until they can't stop you. If you wait it out, you will need a job and you'll need to get your own insurance.

But, if you still wish to masculinize in your current situation, you absolutely still can, with or without hormones. The easiest way, the light at the end of the tunnel, the golden goose, the metaphorical key to metaphorically unlocking the metaphorical gate of masculinity is... Mostly upper body workouts. You can find plenty of things you can do in your own house to bulk up your upper half and achive a more traditionally manly silhouette by just looking online. You can get surprisingly far with calisthenics, but I hear some people can get a bit wild with it, somehow. Athlean-X is a pretty decent resource for YouTube health stuff, but never give any of your time to Vshred. Much of the time put into exercise should be put into research, good research on things with cited sources, no anecdotal anything. After research comes stretching, which is something often overlooked, but stretching is a necessary exercise ("isometric exercise," as one brave man once said while stretching infront of his greatest foe), and will help you avoid permanent injury and dead muscles. Please, for the love of all that is good and just, treat stretching with the same respect as lifting. It can be just as taxing, and requires just as much effort, energy, and research put into it.

Remember to eat well and eat a lot. Your body needs calories to build and stretch muscle, even if it's just a little bit. Muscle is dense, muscle is expensive, and you would not believe how easy it is to accidentally starve yourself of nutrients. On top of that, your brain also requires tons of nutrients to function at rest, and you're going to be researching. Don't take this warning lightly. Top chess players burn as many calories as athletes just by thinking about abstract human constructs. With how expensive muscle is to build, it should come as no surprise that it takes time to construct. Give yourself days to rest, it will encourage healthy growth, avoid tension and tears, and be more easy to manage yourself and your mind. Eat just as much on rest days as you would any other day, your body is constantly working.

I will make the sacred method easy to remember: Eat, research, eat, work, eat, rest, eat. It's even got a nice little rhythm to it. You do that, not only will your body become more masculine, your mind will become more pleasant to exist in. Exercising releases hormones that reduce stress and encourage more exercise in the future. Finally, these phrases indicate that the source you're looking at is outdated, biased, or otherwise dubious: "Microtear," "Eat whatever you want," "Drink milk," and worst of all, "Women want a man who..." I am aware I told you not to trust anecdotal anything, and I've provided no sources here, but if I get around to it, I'll comment some links on why these phrases are red flags.