right the disstrbutor was shagged got a new one it starts alot better even has the shroud on it its still backfiring but not as much checked the sparkplugs there like new one was a bit dirty so replaced it in cylinsder 3 im now leaning towards a sticking valve in cylinder 3.

thats the timing belt changed set up new dizzy, rotor, leads, disturbuter, got a coil to try on it tomorrow just hope that sorts it the manifold is still glowing red tho