how to tone down

hy all im happy with my muscle build im taking the synergy at mo but want to get rid of the pot belly whats the best way and best things to eat as i eat non stop regards ste

Stop eating non-stop would probably be a good start if you're looking to lose your belly.

There's lots of ways to diet down and cut bodyfat, but if you're a big eater the high protein way might be the best. You'll still need to be in defecit though, so aim for 2200-2300 cals a day - or if you're really keen, 1800-2000 cals. I wouldn't go below this unless you're a bodybuilder cutting for comp and then you might want to get down to the 1400cals area.
 
Keep your carbs fairly low, but more than this, consume them in the mornings, and try and stick to clean protein and veg from lunch onwards.
 
Add in some cardio, not to force the defecit, it will force the defecit on it's own as a bonus, but mainly the cardio will increase the fitness and efficiency of your body and assist in keeping you metabolised when in defecit.

any ideas on what foods too eat

Well tell us what you currently eat and we can tell you if they're good or not.

i eat weatabix for breaky , microwave egg rice for bait with ham sandwiches then what ever is for tea

Well if that's your diet, it's pony!
 
Do you have any idea of how many calories you consume, or how much protien, fat or carbs?
 
Knowing this will help with your goals. I'm not saying you have to know 100% correct down to the g, but knowing what goes in your body and why is a good start.
 
Have a look at thr articles on this site posted by James about diets, it will help you a lot.

Clean proteins: Fish, chicken, turkey, lean beef, cottage cheese, fromage frais.
 
Good snacks: Nuts and seeds, peanut butter.
 
Good complex carbs: Bean salad, green veg (the greener the better), nuts and seeds again, fruits (the redder the better)
 
Avoid simple sugars an empty calories.
 
As mentioned above, look closely at you diet and give a bit more info, that way you'll get good advice.