KNOCK and rattle please help

[LakaiOrDie]

The other day i started my car up and near instantly i heard "knock, rattle knock" sounds from my engine, loud sounds too....
it sounded like death rattle and i could have sworn there was a loose bolt or a rock/nut being tossed around underneath my timing cover, i even removed it to make sure! anyway i shut it off right away, did some lookin and found no bad reports so, i eventually started it back up, retarded timing back a notch and all was ok again, i assumed the noise was spark knock ( done it once before a long time ago)

so i changed my oil to be sure, but now i am hearing a rattley knock like sound at idle, cold and warm....it has been my clutch fork rattling and that noise is coming from inside the bellhousing, i can hear it slapping all the time inside the car, but only at idle. i have solid mounts engine and trans and this is not unnoticeable inside the car outside its f*** loud too man, so im going to go with all the info i can find online and change the tob tomrrow, but one thing is bugging me is

Act clutch is what i have in there, i see it also is obvious act clutches can cause all sorts of noisy effects with there stuff.... is anyone able to chime in here and relate to this noise being something else, just in case anyone hass a suggestion before i pull trans tomrrow haha otheriwse usless thread.

id be surprised to hear if the clutch fork CAN possibly be worn out and needs replacing, is there a guideline to measure to spec???
what about pivot for the fork, is there a way i can check... they both were very reasonable condition when i changed the clutch this year, not at all showing bad signs, but i changed the springs, clutch PP release bearing and the sleeve which its pressed onto.
please help any advice is helpful!! thanks