frame and parts do you recommend?

Most bike manufacturers will offer similar frames and components at each price point. Sizing and fit are more important than which derailleur you get. I would find a shop that will spend lots of time with you to find the right size frame for your body, then let you take that bike or a similar one for a long ride. Wade at the Spokesman in Santa Cruz is an expert at sizing and a very patient guy.I went through this process a year ago. I started looking at the $600 Fuji and Specialized bikes. I ended up with the $1100 Specialized Allez Elite because it had a lighter frame.

depending on what sort of riding. i wouldn't recommend performance bike unless you already know what you are looking for. For under a $1000, you can have a more than decent bike. But whatever the case is, don't let the salesguy/gal pressure into spending more than you want (most of them are trained, but still nice) Treks and Specialize, and even Giants are pretty safe bets.