Aftermarket cam gear
 

Havnt really been able to find too much info on an aftermarket cam gear for my f23. What do you guys think of this mod (pros/cons)? Also my understanding is that you cant just slap it on, it has to be tuned before youll see any gains...

Usually pointless with the stock camshaft. Along with other internal engine mods, it allows you to alter the camshaft timing to suit those mods.

what do you think is the next logical engine upgrade for me (i have a cai already). just kinda stuck not really sure what to do next...

More bolt-on stuff like a header & an exhaust system, I guess.

It would probably make more sense for you to think about your overall goals & budget. If you will eventually get a turbo, then don't waste money NOW on exhaust.

If you will eventually autocross (or some other kind of sanctioned racing) then you should carefully read the rules so you know what's allowed. And what will put you into a higher class where you can't afford to be competitive.

For a header, do i HAVE to get a whole new exhaust? or can i use stock? i was thinking of header and high flow cat as next upgrades

Sure.

MANY (not all) headers and exhaust systems maintain the stock end=points where they bolt up to the next section. It's really a question for whatever vendor is selling the system you want.

what kind of gain will a headers and cat get me? I've seen so many different numbers... Some people say 5hp others say 20hp

5hp, with a loss in low end power and a gain in high end power is the logical guesstimate. It really doesn't do much except look good and add a tad bit of sound. If you have any plans on going turbo at some point, don't spend your money. YOu'd have to upgrade to a turbo manifold anyways.