I have an internal filter in my newly planted 4 foot 225L tank

The filter has a flow rate of 1200L/hour this was the as close to 4x the tank volume as i could buy from the lfs.

Is there anyway i can reduce the flow out? like anything i could out infront? it still blows my val around on its lowest setting.

just diffuse it against something. Put a rock in front aim it from front to back in your tank etc, it will slow as the media clogs and it wears anyway.. You can even point it up at the surface of your tank or something like that so the plants dont get wasted.

I have a filter smaller than that on a tank with three breeding turtles and very small rio sponge filters on my plant tanks mainly to prevent too much temperature layering. Where did you get the 4 x volume/hour from?

you can play around with the outlet to deflect the flow against the glass. Or perhaps you could check if a spray bar can be added to reduce the strength of the flow?

I remember reading somewhere on the forums here that a good flow rate is x4 the tank volume an hour.

Might have got that wrong.

A good flow rate is as much as you can afford without making your tank into a washing machine or sucking up all the inhabitants..

Have you had any luck with any of the suggestions?

Yeah, placed it at the back of tank facing forward and its working great so far.