Ive got a gl1100 1982 with air front suspension q-what is the best way to change the front fork to a convensional spring fork and what forks would be the best ?

With the springs and spacers removed and the caps off, compress the fork leg all the way down, then fill each fork leg 6 inches from the top. Use 10 w. suspension fluid for best results. And yes you do have to disassemble the forks to install the seals.

Fork adjustment varies from bike to bike. Some have no adjustment at all, some have screws that you turn in and out, some are adjusted/aided by air. Some people change the weight (viscosity) of the fork oil, fit firmer or looser springs etc. Fork adjustment and settings depend on the riders size, handling and bike style so there really is no "stock setting, one size fits all".
What you consider way stiff may be ideal for me but too soft for someone else.
The best way to find out how to adjust the settings (if it is possible) is find a forum online relating to your bike as adjustments of this sort is a fairly hot topic of discussion.
I hope that is of some help.

the SX forks really should be taken to a suspension tech to get the inner chamber properly bleed out.
You never just add a cc amount because there is usually some left inside. You bleed out the air and fill. once no more air is coming out you set the fluid level on the outter chamber 110mm to 120mm with the spring out and the fork collapsed.

Change the spring to your load.

Adjust Mozo M30 Fork Suspension - Beckman Du-70 Forum

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Results 1 - 15 of 15 - Mongoose XR 150 mozo m30 front forks rebuild. A quick ...Mongoose mozo m30 forks are sponggy on my XR150 mongoose mountain bike.

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... of a mozo m30? is it the junk im assuming came on my mongoose? ... into a halfway decent bike. and all i can get off the fork is mozo m30 ...

Mongoose XR250 Suspension Upgrades ' Bicycling Magazine Forums

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Stock fork seals will work but if I were you, I woudl take it to someone who has the correct tools take your fork seals out without gouging the fork leg. If your seals are leaking then chances are you're also low in fluid. Your fluid level is what decides how hard or soft your front end is (In addition to fork spring rate).

Check fork oil for leaks if no leaks change weight of oil to a higher weight,
ie. 5w to 10w fork oil

Height is not adjustable on those. Your only option would to replace the springs in the forks with a higher rate spring, and get better valving to slow down the jounce of the bike.

fork psi should'nt exceed 9psi. fork air valves are best used for removing air. spring preload should be adjusted to abtain the correct sag (1'' on most street bikes)

A /REMOVE CLIPON HANDLE BARS FROM THE BIKE BY UNDOING ALLEN BOLTS AND SLIDE UPWARS AND OFF
B/JACK BIKE UP SO FRONT WHEEL IS OFF THE GROUND
C/UNDO SLOWLY AND CAREFULLY THE TWO BIG CAPS TOP OF THE SUSPENSION TUBES/
THIS CAREFULLY AS THEY ARE UNDER PRESSURE FROM SPRINGS
C/SLIDE OUT THE SPRINGS ITS BEST TO DO ONE SIDE AT A TIME SO YOU DONT GET THE SPRINGS MIXED UP ALSO REMEMBER WICH WAY UP THEY WERE TOP IS NARROW SPACED
D/ REMOVE FRONT WHEEL
E/ UNDO FORK HOLDING BOLTS AND SLIDE OUT THE SUSPENSION
F/GET A BUCKET AND TURN UPSIDE DOWN SLIDE THE TUBE IN AND OUT TO REMOVE OLD OIL
G/ REFIT TUBES THE GROOVE AT THE TOP OF THE FORK TUBE IS LINED WITH THE TOP OF THE YOKES
TIGHTEN UP ALL BOLTS REPLACE SPRINGS AND FILL FORKS WITH 280ML OF OIL EACH SIDE FINALY REPLACE CAPS AND TIGHTEN DOWN CAREFULLY REFIT CLIPON HANDLEBARS RE FIT WHEEL JOB DONE

If you get the sevice manual or contact a dealer to get the correct oil amount for your bike, they need to know the model and year, you have to have the forks off the bike. take the fork caps off, take the springs out compress the upper fork tube all the way and add the specified oil. if they also give you the measured amount from the top that's the best way to get both fork oil levels exact. there is a special tool that you set the oil level in millimeters and it sucks out the oil to the right level, but before you do that step after adding the oil always pull and push on the cartage rod several times to remove air from the cartage tube. you will hear the air coming out and you will feel the changes in the cartage rod as the cartage tube fills up with oil and the air is removed.
something i'm confussed on though is if you replaced a seal you would have had to brake down the fork to replace it. you would have poored the oil into a container, cleaned all the internal parts,and used a fork seal driver to install the new seal. part of your question asks where do i put the oil in? thats in the open end of the fork after you have taken off the fork cap. It sounds to me like you only replaced the dust seal on one fork. that is not going to fix your leaking fork. you need to replace the oil seal thats pressed inside of the top fork tube.