I'm a Mac user myself but I know if you have Quicktime 7 Pro there is a way to do it... Export the Premier project as a full quality .avi file and then open it in QT Pro and export it from there by going file>export... Here are the settings I use for h.264 compression and they are pretty good, anywhere from medium to medium/high quality produces a fairly low file size but still has great picture quality... Hope that helps