iam not sure what kinda of psu to get for oc, im using a parts list site which estimates a certain amount of watts needed eg 300, if i was to oc say an i5 or amd athlon to around 4.5ghz how big of a psu would i need
I would recommend this. http://www.thermaltake.outervision.com/Power You can choose all of your system parts and it will tell you how much power they are using and how much you are using total. It even has support for overclocking.
PSU requirements are almost entirely driven by the graphics card.
Without a discrete graphics card, 150w is sufficient.
But, a 300-450w psu will not cost any more.
Overprovisioning a bit is a good idea. A PSU will only use the wattage demanded of it, regardless of it's max capability.
Power Supply:Antec Neo Eco 620W 80+ Certified ATX Power Supply ($59.10 @ NCIX US) Total: $59.10 (Prices include shipping, taxes, and discounts when available.) (Generated by PCPartPicker 2014-01-15 15:01 EST-0500)