Help me over clock

This should be your first stop.
HOWTO: Overclock C2Q (Quads) and C2D (Duals) - Guide v1.6.1
http://www.tomshardware.com/forum/ [...] uals-guide

This should be your second stop. You need to know something about thermal management or you can fry your CPU. It's actually kind of difficult to fry a modern CPU, but it is possible.
Core 2 Quad and Duo Temperature Guide
http://www.tomshardware.com/forum/ [...] ture-guide

Third stop will be a guide for your particular motherboard. Google is your friend.

For overclocking, you will need better cooling. Here are two under $50 heatsinks that are pretty popular:
Sunbeam
http://www.newegg.com/Product/Prod [...] 6835207004
Xigmatec Dark Knight
http://www.newegg.com/Product/Prod [...] 6835233029

They both require a somewhat different approach to applying thermal compound.
Suggestions for applying thermal compound:
http://benchmarkreviews.com/index. [...] mitstart=5

And they are pretty large, so they might not fit inside your case.

Go through the first two threads. Do not do anything until you have a good idea about what you are trying to do. Once you have definite questions (you will, you will ), come back and ask.

Keep in mind that these are guides, not cookbooks. YMMV. Your Mileage May Vary. Because of all the variables, you may not do as well as someone else with a similar system. Or you might do better.
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Overclocking since 1978 - Z80 (TRS-80) from 1.77 MHz to 2.01 MHz

mizzl, he may or may not know all that. And I or any other regulars here have no problems with giving him personal help. But he needs to ask specific questions. And to do that, he needs know a little about this stuff first.

He needs to known enough to ask specific questions. And he needs to know enough to understand the answers.