Group Module: Join & Remove users from user account/profile 2?
I solved this. :) 

I used the views_rules module to create a view that filtered a list of exactly what i needed (filtering the group type per user).

I then created a rule:


Before saving a user account
Condition if previous is equal to new saved (Negate). So it will only run if there are changes in the field in question.
Added View Loop i created. Add action > Delete entity mid from the view loop.


Done. This deletes or unsubscribes any unchecked boxes/groups.

Now to create any new memberships/subscriptions to selected groups...

I added condition...

-If field empty... do nothing

-Else

-Loop the field in question (gmem_created)

-Create new entity of type group membership

-Save a data value

Data: [gmem-created:group], Value: [account:field-yourgroup]

-Save a data value

Data: [gmem-created:user], Value: [account]

-Save entity

Entity: [gmem-created], Force saving immediately: true