I regret telling my dad anything.... he tells me now to stop staying in my room all day and do stuff manly like lift weights and run around.... but i really dont want to and hes just making thinga 1000000x worse.... im starting to think about just running away somewhere and live on the streets of nyc 30 miles away....

I was a bit afraid that might happen with the way you came out. If you can talk your father into visiting the site, we could explain it to him. If not, the best I have to offer is this link. As for running away, you haven't considered how you will feed yourself or the fact that winter is on it's way and it's very difficult living outside during the type of winters you get. Even where I live, it can get down to freezing and I am in the middle of the desert where it can hit 120 degrees during the summer.

I can't give you answers but I would recommend being yourself no matter what. You do need to get out of your room, be yourself everywhere.   The hardest part is over...you came out.  Your dad is trying to make sense of your reality.  He's thinking that if you continue to act male....you'll be male.  I know it's not easy, but being you and being happy will reinforce to your dad that it's the right way and the only way.