I am running a 250w MH for veg and 382 watts of T8 fluoros for flower. My box, manufactured by Suncell, has eight 32 watt, 3000K tubes, and five 32 watt, 5500K tubes.
It is approximately 8 square feet, almost 50 watts per sq. ft.
I used Maxicrop Seaweed for veg and Fox Farm Big Bloom for flower.
I used LST to train my plants because I only have 28 inches to work with. All my plants finished under 16 inches.