I am serious buy p90x it is the most intense set of workout routines you will ever do in your life.. It is like a 3 month boot camp.. Look it up I’m serious. It costs about 130 but you can set up a monthly payment of 30 bucks but it is worth it. You wanna get strong toned and ripped man then get this. There are I think 12 discs that target everything in your body. They set you on a meal plan and a workout schedule.. No I don’t work for them.. I did it and I am stronger bigger and healthier then I have ever been.. But you have to commit yourself to it!

This will work best if I address your questions individually.
1. “My aim is to loose my belly and and other unpleasent flabby areas and become a lot more muscular and toned, ufc fighter/rugby player type build is the sort of thing i am aiming for.”
Your belly and flabby areas will be lost with exercise. Muscles do improve your metabolism and they love to eat fat, so adding a building program will certainly help. However, cardio does burn more calories on average, so remember that.
2. “I WANT TO HOLD ON TO AS MUCH OF MY CARDIO FITNESS AS POSSIBLE IN THE PROCESS”
This is going to be a problem, not because of your goals, but because of your cardio! You state that you can do under 6 min per mile on the treadmill, but the fact is that the treadmill is the worst way to get into cardiovascular shape. It is much easier for you to run on a treadmill than on the ground because the belt does work for you. Stay off the treadmill. I will also say that you can improve your run time. While in the Marines, we had to run 3 miles as part of our fitness test. Women tend to be slower than men, and even then I beat you by at least 3 minutes. I’ve seen it run in under 16 minutes, so you certainly have room to improve. What does your cardio look like?
3. “i want to know how often i should go to the gym?”
It depends on if you are a hard or easy gainer and your lifting style, but between 4 and 6 days is what you should aim for.
4. “what sort of thing i should be doing of the gym?”
Focusing on your muscles. Too many people go to the gym, do one or two different exercises, then wonder why they aren’t seeing results. You need to do a variety of exercises for your muscles. Keep your heart rate up by not resting so much. 1 hour in the gym is too long, in my opinion. You need to make a plan and execute that plan, moving from one exercise to the other with 30 seconds rest in between. This should take you about 30 minutes.
5. “How many calories i should aim to eat each day and how often? broken down into fats, carbs, protien etc.?”
This is all up to your body, trial and error. The general rule is 1g protein per pound of body weight, double that amount in carbs, and fats you will be getting in your daily food so don’t worry about it. Make sure to get 30-60g of whey protein post-workout.
6. “the sort of timescale it will take for good results?”
Depends on how easily you gain muscle. You’ll see results in under a month, but you should always push yourself to do better.
7. “Any other usful advice?”
LISTEN TO YOUR BODY. If something hurts, stop. Feeling a muscle burn is good, a muscle pain/strain is not. Joint pain is not normal, stop the exercise if it happens. Keep a workout journal so you can track your actual progress and have a weight to start at the next time. Always maintain good form and a full range of motion. It’s always easier to cheat, but if you really care about putting on quality muscle, don’t cheat.
Your current program makes no mention of what exercises you’re doing, and it seems you have forgotten that your shoulders are a muscle group you need to focus on. Work them on your leg day. If you are interested in keeping up your cardio, you should be doing it 5-6 days a week, not 3 times a week, and certainly not the same routine for 2 of 3 sessions.
If you have more questions, feel free to email me.