While you have it apart, it would be a good opportunity for a cam swap. Go for whatever gives the most low end power. Being that the tranny is a recent rebuilt, unless you can sell it and get/rebuild a 700r4 for very little overall cost, then keep it and put in a lower stall torque converter, if possible. A low stall converter and 3.23 rear gears would do decently for MPG with your current tranny. 3.42s and a 700r4 would probably be a bit better on the highway, however, with little difference between the 2 around town.
I fully understand not wanting a stick in city traffic. Every time I drive through downtown, I'm glad my Jeep is an auto.
As far as tuning the Q-jet, it's not too bad. There are lots of good guides out there.
Also, once it's all back together, run the timing as advanced as possible without pinging for best power and mpg. On my Jeep, at the factory, to squeeze out all the possible performance, they simply took a regular 360 Magnum, tweaked the cam and cranked the timing. Good for +15 hp and +10 ft. lbs over the standard 360 of that year. Plus, it gets about the same, or a little better mpg than the 318 powered version of the Jeep.
Anyway, the site isn't about 100mpg cars, it's about getting the best mpg from what you have.
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Call me crazy, but I actually try for mpg with this Jeep:
Typical driving: Back in Rochester for school, driving is 60 - 70% city
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