New domain, old subdomain problems

[rearadmiral]

Hi guys

I've got myself into a bit of mess & am unsure as to the best way to extricate myself. I've been using a subdomain website on my ISPs webspace (homepage.ntlworld.com/fetchit) & to make the URL prettier, I used a 'co.nr' tld (a free redirection service) to include my ntlworld.com/subdomain website by using subframes. My ntlworld.com website has now been delisted from google because of duplicate content on my fetch.co.nr website which is fair enough & something I was too naive to have realised I had created. Unfortunately, it also meant that I lost my google.co.uk presence if the 'pages from UK' radio button was chosen as the co.nr servers appear to be in Belgium.

So I've bitten the bullet, bought a new co.uk domain
(fetchdogtraining.co.uk), hosted it in the UK & it's just been listed in google. My concern now is to ensure that the new co.uk site is not delisted because of duplicate content. I can't use an .htaccess file on the ntlword or the co.nr servers so can't use a 301 redirect. I could create a meta tag redirect link on the ntlworld.com/fetchit homepage but I know it's likely to be frowned upon. Should I just remove the content & put a manual link on my ntlworld home page or is there a neater way?