Please Help about Upgrading

Hi guyz,
i needed some help about upgrading my pc.
heres my CURRENT build:
SMPS: vip-400r 280w [top mounted]
AMD Athlon 64 X2 5000+ 2.60GHz
Gigabyte M61PME-s2p v1.0
Nvidia GeForce 9400 GT 1GB 128bit DVI-D HDMI
Acer 19" 1440x900 VGA DVI-D v193w
Logitech Mouse/Keyboard PS2
Samsung Octoedge DVD Writer
Creative 2.1 Speakers
Kingston 2GB DDR2 + Dynet 2GB DDR2 RAM 800Mhz
Seagate SATA2 250GB + 500GB HDD 3GB/s
Custom cheap cabinet 1LED front inlet fan + 1 exhaust fan rear + 2 small side fans [as exhaust]

the problem is i got a very tight budget of $200-220 approx

REQUIREMENTS:
1. online gaming [ragnarok / counter strike / etc..] which has nothing to do with gfx i suppose..
2. Vmware workstation [usually running 2-3 virtual machines simultaneously .. hence put in the dynet 2GB ram a couple of months back]
3. normal gaming @ 1440x900 .. looking for LAG-free ..smooth gaming [ i tried running titles like COD: MW3, LA NOIRE, etc.. but the experience was so bad that i gave it off to my friend]
4. when am even running my normal windows 7 x64 .. i had to turn down gfx .. [ "select for best performance" that one] and my desktop looks like old 98 LOL! i did that to get better faster performance out... but the games still lagg a lot

i realised that my PSU is already insufficient .. & so if i wanna upgrade my gfx i will need a good psu too.

please suggest me a PSU + Gfx card .. which will:
1> be compatible with rest of my current build.
2> work with phenom x4 970 or say an ivy bridge or even an i5-2500k later on..
3> work with PCI 3 Mobos
4> gonna upgrade monitor 3-4 months from now.. 1920x1080


im not gonna overclock / crossfire etc..
also gonna go with just 1monitor, 1gfx card setup

i dont care much about quality [ like shadows / reflection / etc.. but yes. it should be lagg-free]

AND WHAT ABOUT BOTTLENECKS? suppose a GOOD PSU [eg corsair hx750 or seasonic x760 ] + GOOD GFX card ..
will it cause bottlenecks with my mobo+ cpu + ram ?

please please suggest me a good PSU + gfx card [future ready atleast next 3 years]
thanks