Right update on the diet is i decided to go and get a personal trainer/dietician as i dno anything.I can get advice on diet and changing it gradually as well as on supplements eating times and quantities etc.I will also be shown how to to train safely at the gym,as ive seen a few disaters from training wrongly i feel its the right move on that front.
Its a decent wedge to pay a month but in the long term i feel it will be worth it.
As for questions
Im slim build like Peter Crouch really,im not looking to get massive and it just wouldnt look right on my frame if i was,more toned muscle ala brad pitt (fight club),Edward Norton (American history X) or Bruce Lee is what im aiming for

Currently im
6 foot 2
Weigh 12.6 stones

Average days food is

breakfast
2 pieces of toast with honey on

2 work break snacks of
1 sandwich
1 banana
1 pear
2 yoghurts

snack
100g of peanuts and raisins

dinner
usually pasta bake/mince and mash
(simple to cook stuff)

I bike ride a good bit and jog on the odd day.I do a minimum of 4 hours mma at the weekend but as far a exercise goes thats pretty much it.

Lovefish you need to do weights.
Get to a gym and start doing weight training. You will see instant benefits in a few weeks.

As Phil said, start out easy and work it up.

ALWAYS keep a log of your workouts.

Your dinner (pasta bake/mince and mash) is CARB LOADED. Not good if you're just going to go to sleep after.

Also, you seem to be going out a lot. Are you consuming a lot of alcohol?

I'm sure Refl3x will sort you out anyway with the diet.

Also would recommend to blast weighted ab crunches at the end of every workout just for fun. Really will give killer abs when they are showing!

Dude i dont drink or do anything else ive even quit caffine im just drinking water whilst out!!
I know the high carbs are not ideal before bed when coming in of lates but im usually really hungry as work kick off about eating not on breaks (2 15mins in an 8hr shift i tend to eat the peanuts sneakily then),plus i tend to stay up till 4am and get up at 11-12am not the best pattern either but it means my food dont keep me up.
Blast weighted what?? i take it thats doing crunches with a weight on your chest?? i will deffo try that if its good for abs