A piece of frozen shrimp or flakes will start you off.
The best way, by far!
I agree on seeding the tank with live rock from an friends tank or LFS and shrimp, you can also use a cup of sand from another tank. In the early day we used sand to seed before live rock came into play.
Now I will throw you the CURVE BALL --
The longer you can wait without lighting the better.
I think 3 months is what they say.
This is important for bacteria & helps avoid algae blooms.
@ least that's what they say.
The guy who mentored me back in the early 90s was a huge fan of wild live rock for getting a reef systems started. Since only a tiny fraction of the microbial stuff in a reef ssytem can be cultured it's still the best source for the microbial stuff and sponges essential for a healthy reef ecosystem.
here's an article and some videos:
"Coral Reefs in the Microbial Seas"
Changing Seas - Mysterious Microbes
Nitrogen cycling in hte coral holobiont
BActeria and Sponges
Maintenance of Coral Reef Health (refferences at the end)
Optical Feedback Loop in Colorful Coral Bleaching
Richard Ross What's up with phosphate"