Personally, i'd suggest the Q6600 or E7200.
The newer quads are stuck with lower multipliers, making higher overclocks a lot harder than they need to be.
High FSB for quads = PITA, & very hard on the mobo, hence my Q6600 or even Q6700 recommendation.
Q6600 - 9x389 = 3501 MHz
Q6700 - 10x350 = 3500 MHz
Q9300 - 7.5x467 = 3503 MHz (not gonna happen on many mobos, so more reasonably, 7.5x450 = 3375 MHz, if that even)
Q9450 - 8x438 = 3504 MHz
Granted, the 45nm quads are slightly faster clock for clock, so you can get the same performance at lower speeds.
But if you can keep the FSB 400ish or lower, it allows for nice tight tRD, & less voltage needed overall to the motherboard.
Not to mention better pricing for the "old" Q6600/6700.
E8200, E8400 or E7200 would be my dual core picks.
You can run high FSBs without issues on any decent mobo, so that wouldn't be an issue really.
E7200 - 9.5x421 = 4000 MHz
E8200 - 8x500 = 4000 MHz
E8400 - 9x445 = 4005 MHz
Now i've chosen some achievable [though high] overclocks for quads/duals, to determine what RAM would be ideal.
You need something that can run the speed of the FSB at minimum, which of course can vary depending on the CPU.
Obviously, amount is up to you, but i'd be recommending DDR2, 2x2 GB.
DDR3 & corresponding motherboards are too high in price right now for them to be really a reasonable deal considering the small performance improvement.
If you stick with the higher multiplier CPUs, DDR2-800 would suffice.
For the lower multis, you'd want DDR2-1000.
At this moment, for DDR2, it's really not much more for DDR2-1000 than DDR2-800, so that's likely where i'd lean.
Keep in mind pretty much all DDR2-800 4-4-4 kits will reach DDR2-1000 speeds also.
Though this is certainly dependant on the CPU overclock achieved, if we have a Q6600 @ 9x389, i'd be aiming for using the 3:4 ratio, which gives DDR2-1037.
For an E7200 @ 9.5x421, i'd try for 4:5, which results in DDR2-1053.
E8400 @ 9x445 5:6 = DDR2-1068.
Just some ideas