Need help with diet..ectomorph here

My diary is open, although I don't really log much at all. I think my profile is open as well, so if anyone thinks my body type is not ectomorph, please tell me. Otherwise, here we go..

I tried out a gym Thursday, joined Friday. The guy who runs it told me I was an ectomorph body type, and to google that and do a little research (I didn't work out that day, just signed up). So I came home and googled and kind of became overwhelmed. From what I read, it says I need to consume a lot more calories to build muscle since my metabolism is higher. The fat that I do have is carried around my upper thighs/lower stomach area. When I first started working out about a month or so ago, my weight was 122. It is now 123.5, although I have lost inches around my waist and upper thighs.

I work out 6 days a week usually (not this week as I have a terrible head/chest cold), and my week goes like this: M, W, F lower body weight training; T, T, Sat upper body weight training/bodyrock workouts using zuzana's videos on youtube. Every day I do squats; Im on a squat challenge this month. I try to eat as much as I can, but I know its not where it should be.

I don't think my metabolism is so freaky fast that every single thing I eat is burned off, because I do have that extra bit of weight I carry around my middle & thighs. So, I am not quite sure how much I should be eating for my body to grow a little muscle. I don't want to have bigger muscles. I just want to look fit, toned, tight, healthy. Yes, I understand that I don't have the hormones to look 'big'. Now, here comes the kicker: I want to be able to do this without supplementation. I would not object to using a protein powder, but if I can avoid it I would like to. I have a heart condition and cannot take anything that would make my heart race..no caffeine, no chocolate (although I do cheat with chocolate on occasion). I'm 5'7, 123 lb, 31 years old. Not sure what my body fat percentage is.

If anyone could give me some help on what to eat, how many calories to take in, what to eat on days I am either doing cardio or weight training, it would be greatly appreciated!