Or if your to lazy:
Transforming: Get Cf Bar to full and hit ascend, that will let you transform, descend will make you descend of course, besides Buu because Buu is bugged up or something, also Krillin and Cell, kind of sucks.
Punch Kick?: Well I know how to kick, and thats equipping your fists, target someone with mouse1, then hit it again, which shoots you toward the person, hold mouse 2, which allows you to kick your opponent far away.