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Intel c2Q [email protected] + stock cooling overclockability

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Hi guys,
i am new to this forum.
Please suggest me some some settings so that i can overclock it up to 3 ghz.
Because it has a 7x multiplier, so beyond 3gz, it may be too stressing.
Also tell me is it possible with intel stock cooling.
My mobo is MSI P45 neo, that does not have active cooling on northbridge, it only has a heat-sink(not good quality), can i set a 80 mm case fan on the nb to provide it with active cooling.
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