If you have a spare ICM, swap it and see if it helps. Coils can die at any time. A rod bearing would be a knock and be low on the engine.

ya ill swap that out in a little while and ya idk its anoying i cant figure out whats wrong

Hope that fixes the sputter problem. Because after this your getting in to more mechanical problems. The metal shavings have me thinking a possible cam bearing, but would like to hear from Bill on his thoughts. Need to rule out everything else before we get to that point.

that helped but what ever that knocking is its keeping it from its full potential

Well....... while it is tough to internet diagnose some stuff, I frequently get gut feelings. Gut still says chipped piston. I know what you guys are thinking.. but how'* that Bill?

Chipped piston edges heat up and cause predetonation. That causes the car to run horribly. Won't affect a compression test because of how our rings seal and it'* easy enough to have happen.

It'll make some noise and mangle one plug, which led me to my thoughts on it.

You will need to rent a bore scope and look inside that cylinder.

and how much mite be one of though and were would i rent it at?

A auto parts store should have something. I have no idea what they will charge.

ok how much to you think a stock rebuild would cost?

Of the engine? Bill would know this, but you may be better finding a good lower end and swap it out. But lets find out if this is the problem first.