New Processor/Motherboard (need suggestions)

***FORGIVE THE HUGE PICTURE SIZES***Well my dad got me a new Processor (Intel Core 2 Quad Q9400) and a new motherboard (Pretty much the same as mine with a minor PCI-E 2.0 Upgrade.)This is Upgrading from my Intel Core 2 Duo E6750 and i'm worried about the heat and how much more heat it will make... So i'm asking for a New HEATSINK suggestions.I'll post a Picture of my case because i don't want a UBER-HUGE Fan/heatsink. Something around the Size of my Stock Intel heatsink/fan.
And also Air Cooled Fan please.

zalman super flower would be one sugestion

Will it fit in my case?

well if you have a standard tower any heat sink should fit, even short tower tend to be the same width.dimensions of the super flower 109(L) x 109(W) x 62(H) mm