I'm currently 5 foot 10 and weigh 11 stone, 50, my body fat % according to my salter scales is 16% (i was previously 12 stone)
ideally i'd like to get down to 10 stone 50/ with body fat of around 10% where im more likely to see my 6 pack coming through
I use the treadmill once a day for 30 minutes, varying inclines
My current diet is two slices of brown bread, no butter with two slices of ham with either a cup of tea/orange juice.
i've been looking at the eat well plate and i'd like to vary my diet
http://www.food.gov.uk/images/pagefurnit...
can i have a boiled egg with some brown bread in the morning
a baked potato and some heinz beans for dinner
look forward to hearing your suggestions

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I think you need to lay low on the bread and potato thing and pick up some more fruits and vegetables.

Eat plenty of green vegetables. They are low in calories and high in nutrition. Also lift weights in circuit fashion to get a cardio workout plus stimulate your lean body tissue and speed up your metabolism. Here are some free workout videos and other tips to lose weight fast..
http://www.FatX101.com

John, John, John, if you continue as you are doing you are doomed to failure and poor health. IF by some miracle, you did stick with it and lose weight, what kind of new lifestyle have you created for yourself??
If you truly want to lose weight and keep it off EAT all the fresh veggies/fruit, beans, whole grains you could possibly want. Pig out!! Throw in a few nuts and seeds too.
Your body is starving for nutrients and going to keep yelling that it is "hungry, hungry, hungry" until you actually give it the carbs, proteins, fats, vitamins, minerals, fibers it craves to run smoothly and efficiently. Your body is a smart machine and knows what it needs, BUT it only knows how to ask for it in one way - "hungry".
Try what I suggest for one month. See if you don't feel and look better than you have in YEARS!! Food cravings will stop, food obsessions will stop, food fears will stop. You will gain true health. You will be able to live this way indefinitely.
Go ahead, what have you got to LOSE??
P.S. Forget all the diet pills, potions, and lotions - the only thing they will make lighter is your wallet.

I really suggest that you look into the "Abs" diet. The concept pretty much centres around having six small equally spaced meals a day with a little bit of protein every time (low and non-fat dairy, nuts, lean meats, etc). A boiled egg in the morning is ok (although just the white would be better) and instead of brown bread try whole grain bread including the germ. Heinz beans, although protein, are loaded with additives....so no to that.
For exercise...while using the treadmill is great, it will not give you the abs and tone you are looking for. I would do cardio for a min of 40 minutes 3-4 times a weeks (spaced). But you really need to get into strength training, which means weights and some serious "crunch" routines.
If you follow this diet plan with the right training (and only if you are doing both), you can consider taking CLA which will help with the muscle toning.
Good luck!