How do i fit a 7 min short from quicktime to fit to 100mb

hi ,
i wondering how do i fit a 7 min short from quicktime to fit to 100mb to display online?
what settings should i use to get the best quality?
would i shrink the video quality? in quicktime compressor?
from fcp to quicktime now.
worse comes to worst i'll make it 5 1/2 minutes to shrink it and have the better quality
any suggestions?
tks for reading !
ju

I've done a max of 8 1/2 minutes so far under 100 MB. For YouTube (I'm Assuming). Here's what I do:
File>Export>Using QT Conversion.
Format: QuickTime Movie
Click Options...
Click Settings under the Video Box.
Compression Type: H.264
Frame Rate: Current
Key frames: Automatic
Deselect Frame Reordering.
Moving down to the next box...
Choose Your Quality Level (I leave mine on High).
Choose Multi-pass or Single-Pass
**Multi-pass=Much better quality same file size, much longer encoding.
**Single-pass=Okay quality, quick encoding.
In the Data Rate Box, select 'Restrict To'.
Enter in the text box from around 350 to 400.
Click Okay in this window.
Now Under the video again, click Size.
Change 'Compressor Native' into '320x240 QVGA.
Click Settings under Sound.
If audio isn't that important to you, you can lower the quality. If you have music or something, you might want to turn the volume up.
Click Okay.
Now Below Sound, deselect 'Prepare for Internet Streaming'.
Click Okay.
Name your file, save it, upload it, enjoy it, kiss it, whatever!
Your Done!
- Craig

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