depends on how high tech you are going. If you are going relatively low tech, then plan on running single t5ho or dual t5no's, if you plan on going high tech then a dual t5ho is the way to go. I can't comment on LEDs I don't have much experience with them.
There are several companies that make t5ho fixtures, fishneedit is a good one, catalina is another good one, ahsupply makes nice PC
retro kits, and there are several big manufacturer type ones, like hagen glo, coralife, oddysea (the cheapest) and many others.
Here is a PAR chart that has readings taken from different fixtures, you can judge what type of lighting you need based on the height of your tank and whether you want to do a high/med/low setup. It has actual data on it so it beats the straight conjecture that I can give you.
PAR vs Distance, T5, T12, PC - Updated Charts