Really starting to lean towards hps or cmh what size fan would I need and which would be better a xtracooled tube or just a regular air cooled one
Just work out roughly the cubic space of your grow area. There's an equation online to work out the required cfm. They recommend to replace all the air in the space every 30 - 60 seconds.
For me to replace the air in my 4X4 every 30 - 60 seconds, I went with a 6 inch inline fan.
I'm also of the opinion, of more the merrier.
As long as humidity isn't affected.
I have since gone with an 8 inch fan for extraction. I love fresh air. The plants do too.
If you only have 4.5 feet of head room, a 400watt should be fine. I'd recommend a 6 inch fan for a 400w. Grab a dimming ballast, and speed controller too.
The great thing about the air-cooled hoods, is you can use them as your main air extraction from your grow space.
In my tent the air goes like this, air - carbon filter - air hood - extraction fan. The 8 inch fan sits on top of my tent, blowing the air straight out.
At the same time a quality led will be fine. But you're still faced with the need to extract the air from your room either way.