For me …
I have had really good luck with making an h.264 file from Final Cut.
Are you using the “Quicktime Movie” Export from FCP or the “Quicktime Conversion” Export in FCP?
If you are using the “Quicktime Movie” Export from FCP with self-contained chosen, it doesn’t work well.
I say use “Quicktime Conversion” Export then change the “Options” to:
h.264 = with Best Settings and Faster Encode for web.
Then change the size to what you need.
Also select Faster Encode on the bottom to make sure it creates a nice size file for Web.
In Flash: Load your movie to the Stage and choose High Settings then choose Progressive Download.
then choose finish and let Flash Work. … Test Your movie once you are done.
Now this is what I do and has worked well for me.
-Raymond Tuquero-
Houston Based Freelancer
http://www.rtuqvidere.com