Need help to OC CPU Intel Q9400, VGA HD R4850 T2D512, Main P43- NeoF (MS 7519)

Here is my configuration:
CPU: Intel Core 2 Quad 9400
VGA: HD R4850 T2D 512
PSU: Acbel 560W
Case: Cooler Master Centurion 5 Window
Main: P43- Neo F (MS 7519)
Ram: ADATA 2gbx2 (bus 800)
Well, the point is, when I tried to OC my VGA in Catalyst, GPU clock: 680, Memory clock: 1050, the idle temperature was 47*, the fullload temperature was 72*. The Fanspeed was set Auto. Was it too hot?
Can someone help me to OC my CPU? Is there any tool to do it in Window or I have to edit the setting in Bios? If I use the default cooling system in this Cooler Master Case (2 fans), what core speed will be the maximum? How to set the suitable Vcore?
Actually I don't understand what DRAM Frequency and FSD:DRAM in CPuz is. In Bios it lists 1:1, 1:1.2, 1:1,5,..ect.. what is this by the way?
Sorry for my limited knowlege in this field as this is the first time I try to OC my PC.
Thanks for reading 

I have a p45, q6600. Similar to your setup. I can do 395x9=3555. Here's my settings in bios.
ram 1/1
cpuv 1.4350
dramv 2.064
mchv 1.112
vttfsbv 1.21
ichv 1.6
I have some decent G.skill ram, TT big tornado cpu cooler & decent psu. Adata ram hasn't worked well for me in other builds, I've never heard of your psu. Those could be limiting factors. Ocing in bios is the best way to go. Go slowly. Bump up your volts a little then raise your fsb until it won't work, then start again. Your gpu temp seems a little high, but not fatal. My 9800gt is 76c while folding at 100%. I set my gpu fans to 100%, as I fold with cpu & gpu.
I would concentrate on the cpu 1st. When you get it maxxed, then work on the gpu.

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