MS3 is proven with great results.
a 224 or 228 cam is pussy. you will be disappointed. I ran a 230/232 cam in my daily driver when I was in college on the gas, and off, and I thought THAT was too small. If you go as small as a 224 you will be sad. I wouldnt go anything smaller than a 230ish cam, preferably a high 230's. It wont hurt your gas (I got 26mpg on the highway with mine) and you will make over 400whp with supporting mods.
My buddy makes 420+ with a T rex cam and that is his daily driver. Its all in what you can handle. IMO I would go with as big as possible. Id go T Rex or comparable.
Mid range power is for pussys. When the **** do you ever need "mid range power" when you are racing?
The answer is never. Unless you are 47 years old and want a "slight lope" to add to your sweet catback, a bigger cam is the way to go.