OK so I ordered some stuff.... 16 of each... for a total of 6400 watts, in 6400 Kelvin so that 3.2 watts per sqft...
reflector: this reflector is 12" in diameter and 3.5" deep
Bulbs: these bulbs are 105 watt CFL's that produce incandescent Wattage equivalent of 420 watts with a 6400...