had a few little things with this printer but got it all set up and now I can't seem to get it to print nicely its all very well like this. any help on settings would be grand. using the fulfilment that comes with the printer. it don't seem to go up enough each time. it has to be something silly right?

I'm fighting with this same issue.
That's the first print I was able to successfully get off the printer.
Normally I would do a calibration cube for getting steps/mm for each axis and then do an extrusion calibration for steps/mm for the extruder.
There are a few ways to calibrate your extruder. This is one of the better ways I've found: https://all3dp.com/2/extruder-calibration-6-easy-steps-2/ Since you have proterface hooked up it shouldn't be too hard to follow along.
This is the method that I have most recently used: https://e3d-online.dozuki.com/Guide/Flow+rate+(Extrusion+multiplier)+calibration+guide./89
I took a quick guess at modifying mine and went ahead and started a benchy but I think after looking at it about 1/3 of the way through that I might have to get a little more serious and actually do the calibration. I just kinda wanted to see this thing print something after fighting with it all weekend!
ive defiantly had Grinding Filament and i would say ive got Over-Extrusion
do you recommend swapping to that slicer?
Check this site out. It has common issues, causes, and potential fixes:
https://www.simplify3d.com/support/print-quality-troubleshooting/