Bulb choice and other questions

[PasadenaReefer]

1) Im planning on a frag system now, and i bought a 250 watt electronic HQI ballast, that will be hooked up to a Lumen max 3 reflector, My question is witch bulb gives the best growth, and gives the coral nice color? I know its opinion and some fact but im not looking for a nice Crisp blue white bulb or anything. Its a frag tank(not made to look nice) i just want things to grow etc.. Any imput is appreciated.

2) is there a formula for overflow GPH into a sump to a return to a tank, so i dont get my tank overflowing from to much Return or vice versa with sump overflowing from too much draining. and FAIL safes i would use for the tank. The tank im planning is going to be 20x20x12, 1/4 inch glass corner overflow. From my calculations this should be just over 20 gallons. My sump would be another 20 gallon tall. Im running this skimmerless and may look into a calcium reactor if need be. If anyone can help, than hit me with your best shot. Thanks for your time
-Austin