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Go with the fluorescent ones. Usually 2 feet length lights are just 20 watts. You may need more light tubes if you are planning to make it heavily-planted.
Is there a such thing as over filtering?
There is. It's not advisable with planted tanks. This is assuming that the filter has great flowing rate. Your plants will not thrive at that. In any case, your plants can absorb nitrates so they are quite useful in controlling nitrate level. However to maintain the nitrate at 10-20 ppm, you may need to monitor the level and if it drops, add potassium nitrate.
 
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