thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%?
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal?

Any idea of what to have with the 12.15 and 6pm scoops of whey?

and I go to sleep at 12am up at 7am

Thanks again!