I'm not looking for HD, though. I just want regular high quality.
the two formats youtube recommends is:
640 x 480
1280 x 720
I have videos up in both those resolutions whereas the first one has the option of high quality and the second, HD.
When you are done with your virus hell

, you should try to crop the video to 640x480, encode it with H.264 aka MPEG-4 AVC and keep original fps.