The first week I didn't use the main lighting source, but a 5W led 5000K bulbs around 10cm over of the plant. The key is to keep few power but close enough to prevent the plant to stretch too much.
I stay in a 19/5h lighting cycle all the vegetative phase, and only start to use my custom 5×50W COB array when the plants have good first leaves, far enough to not burn them (~70cm).
Light efficiency depends also on the position of the lighting. Try light-meters for smartphone. They're not very good, but enough to evaluate every setups. But keep in mind your plant love light, but not heat, so may do "hand-control" (using the back your hand around the top of your plants, you must feel comfortable to keep it there hours).