what do I need

What heads and vlave size, final comp. ratio? I Assume headers.
A conservitive cam that can deliver the power goods would be a split duration cam like the one in my thread. Examples listed below;

The one I picked up is a Crane advertised @;
272-284 @ .050 216/228, .454-.480 lift on a 112
Comps EX262H advertised @ 262/270-218/224 @ .050 w/.462/.4470 lift on a 110
No stall converter needed.

These will do well with stock heads and small valves. Give them decent compression, headers and a 4bbl like you listed above. Ported heads need only be ported in the bowl for these cams. Port matching a plus. Exhaust size @ 2-1/2 tube.

The next size up, like in the Comp line up is the XE268H. 224/230-.477/.480, is a proven power maker. This more in line of what I would have recomended if the word economical didn't enter the post.

Trannys love to shift quick. There happier that way. So yes, A shift kit is a bennifit. Add a deep pan and a cooler after the factory rad. cooler.