Understand you want to keep it simple, I've done a couple grows already and have only just started to LST, but trust me it's real easy, the only way you could ruin it is if you're very very rough and snap the plant but thats unlikely and is almost impossible if you start it early before the stem gets too thick and firm. Do a search for LST (there's a good how to LST guide on here (think it's by dubman if i remember right) and my current grow log will show you how i'm doing mine)

The lighting decision is difficult, without question hps and mh are far more efficient than cfl watt for watt but i've seen some great grows on here with cfls but they seem to have an awful lot of lights. Also cfl light doesn't penetrate very far so you need to keep as even a canopy as possible. A problem with the HID's is they get hot and you've got to have a good extraction system to keep the grow area cool.