A cam with pretty good lift/overlap and good exhaust. The ford E-303 has a pretty lopey idle, but a lot of people sem to have problems getting a steady idle (my car idled fine though), the Trickflow stage 1 cam is pretty similar in lift with a little less overlap than the e-303 and is pretty cheap. I'd try it along with good headers, h-pipe or X-pipe and some flowmaster 40's.
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1990 Notchback: BBK Ceramic Coated Full length headers, Dr. Gas 3"- 2 1/2" x-pipe, Flowmaster 40's/turndowns.
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