Sorry been a way busy with other things, before I do this will I lose the data on my phone, pictures, texts, contacts etc.
Haha Mikestony, is my recovery that bad?
I'd have to read back thru the posts a minute here, but clockwork doesnt wipe very well before a flash, therefore, amon ra is better at it and recommended here on AF!
What were you trying to do besides install a new recovery?
Edit: o.k...I'm think I'm caught up here

You are looking to install a new recovery then flash a sense rom correct? check.
You have s-off and have a signal issue, yes? check.
Hence the reason to try a new rom, but first get a decent recovery. check!
All righty then, mosy on up to post 20 of ocn's and check out what he suggested.
When you flash a new rom, you will lose contacts, texts, apps, data, but not anything on your sd card such as pix etc.
However, if all your contacts and apps are synced with google, contact will come back when you sign in.
Downloaded apps are in your google account and can be redownloaded but I know you can use Titanium backup to backup apps.
About texts being saved? I think in that link there is an app to do that..(your apps can be saved also? dont remember)(I also think the pro version of Titanium Backup can save texts...it's worth the price---7 or 8 bux.?