Exporting clips

Ok then this isnt a massive problem but some one has asked me to export a load of films for an FTP. the requirements are for it to be 854 by 480 i can do that. at 480p got a bit stuck on that one. and for it to be an MPEG4 with a H264 compressor. I can do this though FCP but the quality is @#$%&. any suggestions?

Stu