how much can I transform my body by next december and how?

Results depend on the person - several people say it is more difficult to gain and build muscle than to lose weight. Building muscle requires a healthy diet, some supplements, and an adequate workout.

Diet:

First things first: eliminate all unhealthy foods and drinks such as sodas (regular and diet), fast food, processed food, foods high in saturated fat, sugar, and simple grains such as white bread, white rice, etc. Consume 5-6 small meals a day, a meal every three or so hours. This will keep you somewhat full throughout the day and keeps your metabolism high which is key in burning fat. Drink tons of water - about a gallon and a half a day - as this flushes out toxins, keeps your body hydrated, and helps in the depleting of fat cells. Plus water has no calories so drink as much as you want; it keeps you full. Eat protein in every meal; you should aim for 20 grams of protein if you can. After your protein, consume your vegetables and fruits and then your whole grains. Eat as many vegetables as you please as most of these are negative calorie foods, meaning you burn up all the calories in the vegetable by simply chewing and digesting it. Plus, vegetables keep you full for long periods of time. Here are some healthy foods: lean protein (chicken, turkey, flank steak, and fish), whole grains (oatmeal, brown rice, wheat bread, wheat pasta, wheat tortillas), wide variety of vegetables, low glycemic fruits (berries, apples, oranges, bananas), and healthy fats in moderation (olive oil, eggs* - also good sources of protein, nuts and legumes). You can also supplement your diet with whey and casein protein shakes, omega-3 fish oils, and flax seed. Protein shakes are great for pre- and post-workouts; I recommend Optimum Nutrition. They taste great are as basic shakes for women and men. Sample Day:

7am - 1 cup oatmeal, 1 apple, 3 whole egg with 3 egg whites

10am - Two scoops of Whey Protein (post workout), 1 cup berries, 1/2 cup almonds

1pm - 1 chicken breast, 1 1/2 cups of brown rice, 1 cup of steamed veggies

4pm - Protein Bar

7pm - 1 fillet Tilapia (or other fish) and romaine lettuce salad

9pm - 2 scoops of Casein Protein Shake

***Craving sweets or dessert? Consumer Jell-O (10 cals) or Jell-O Pudding (60 cals); both are fat free and are low glycemic

***Hungry? Snack on vegetables – carrot and celery sticks for example

You can interchange your proteins - for example, eggs can be substituted for chicken or fish and vise versa, as long as you're consuming between 25-40 grams of protein in each meal. Whey (fast acting protein) helps your body repair muscles fast, fueling them to grow. Casein (slow acting protein) has the same effect but feeds your body protein for up to 6 hours, making it perfect to take before bedtime so your body can heal while you sleep. Casein can also be found in cottage cheese, so snack on that if you don't want a shake. Being 16, I'm not sure if your parents want you on tons of supplements, even though most are harmless. L-Glutamine and Creatine are great supplements for adding mass and getting that "bulk." Several athletes and bodybuilders use these supplements - they simply provide energy and blood flow to muscles (ATP), keeping them fueled to grow. You should be eating constantly, but remember, small meals. Your caloric consumption should be much more than your "maintenance level" - that is, calories you should be consuming everyday - because you are gaining weight and building muscle. Don't exceed 1.5 grams of protein per pound of bodyweight and 1 gram of carbs per pound of bodyweight everyday. You can consume between 40-80 grams of healthy (unsaturated fats) total per day

Resistance training is key to build that muscle. You're going to need a solid workout regime (the minimum a 3 day split, which I recommend for beginners). A three day split goes like this: Mondays - Chest/Triceps, Wednesdays - Legs/Back, Fridays - Shoulders/Biceps. This split allows adequate time (24-48 hours) for your muscles to repair entirely which is imperative when building muscle. If you are going to workout day after day, make sure they are different muscle groups - never workout the same muscles groups back to back (for instance, Mondays- Legs, Tuesday - Legs). If you start hitting a plateau in your workout, add more days to your split and make them more muscle specific (Tuesday - Delts, Traps, Calves, Obliques). When training, remember to complete at least 3 sets of every exercise, and do more weight, less reps, as this is key in building muscle. People looking to tone stick with less weight, high reps, but you want to gain muscle, not tone the muscle you already have.

Email me with any questions. I hope this helps. Good luck!

i would suggest checking out beachbody.com they have many workout videos to do that can get you ripped and turn heads! my wife and i are doing p90x and love the results so far!

good luck