Best way to send movie by email to a friend using a PC from compressor

What is the best way to compress my scene to send it to my friend who has a PC using compressor? I dnt know if i should use {quicktime web download mpeg-4 lan or 100,800 kbps} and i want the quality to be good to thx. I am new to this.!!!
mac book pro   Mac OS X (10.4.9)  

in quicktime pro choose "Share" and choose email.
i doubt any internet service providers will allow you to email a large file.

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