i appreciate your help guys but i still have no idea as all that picture showed was a load of cables that i dont know what they do and there wasnt even a wall plug in the PSU so i dont understand how you get the power.
First of all, the adapter is only needed if your PSU does not have a PCIE power connector. That is unlikely, especially if you buy a reasonably modern PSU. The Coolermaster linked by jockey is an overrated piece of junk though (review at HardwareSecrets). A quality modern PSU has full range active PFC (no little voltage switch) and at least 80+ certification for efficiency. My "goto" PSU is generally the 380W Antec Earthwatts, but the Corsair Builder series has also been well-reviewed. Seasonic and Enermax also make excellent PSUs. Coolermaster generally does not.
Am i right in saying that the PSU wattage needs to be exactly the same as the wattage required for the graphics card? as the 380w psu is obviously less then the 500W rage that most of the cards i was looking at needed?
No, the GPU wattage for minimum PSU wattage is an estimated total system wattage at peak power. The PSU should meet or exceed this amount. The PSU will only deliver the power that is needed to any component at any given time. I feel it is a good idea to go a little over with the PSU wattage, especially if you are considering upgrades or additions to the system in the near future.
Please remember, a quality modern PSU has full range active PFC (no little voltage switch) and 80+ certification for efficiency. The 80plus organization tests at an unrealistically cool 23C, but they run PSUs under test at 100% load for a long enough period of time that overrated junk would blow electronic chunks. Seasonic, Antec, Corsair, Enermax, and XFX are among the better brands. Coolermaster, Apevia, Dynex, Diablotek, and anything else with "max" in its name are not.
Edit: Two relatively inexpensive but high quality PSUs are the Antec Earthwatts and Corsair Builder series.