I can tell you the biological process of protein turning into fat but I am pretty sure you guys don't want to, So I researched and found an article that explains some stuff about proteins and other stuff. Here is the website:
http://www.lifelines.com/Cookbook/background/index.html

"won't gain fat from too much protein but will from too many calories no matter what it's from (ccarbs, fat, protein)" Actually you can gain fat from eating too much protein. The way that work is that when you ingest protein and if you body does not need it, then you body will convert that...

I am not expert a this but when I used to play football in high-school, our coaches would make us run something called 30seconds. What you do is, you start out jogging for about a lap, so you can get your heart rate going. Then you sprint as fast as you can for 5 seconds. After that you jog for 30 s...