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lookin to build up a B18C5, whats the best way to go about this, i know a little bit about it but not enough to reach the 400 hp mark and still remain a dd. Car is a 1990 Civic HB. any help is appreciated, always thought I knew a fair bit till I came here

I've owned 3 civic's in the last couple years and i've always wanted a motor swap, I've always been a beleiver of the integra type r swap but a few friends that have civic's tell me the ZC swap is better for my 1990 Civic, what is the HP of each motor and the pro's/con's of one over the other...