Either light would work fine to start as long as the HID isnt too close youll be fine. Id probably do floros first and then crank it up a notch after they get to be five or six inches tall. Floros, youd be fine with 8-9 inches above the sprouts for now, and the 250 way up, like three feet should be fine.
As for container size i do everything the same for the most part. Half gallon pot until the plant is just over the size on top as the container is on the bottom. Then i drop em in 5 gal smart pots for my smaller ones. Good luck with your she hulks
.....you need an avitar picture...maybe this