Thanks Eric, I ended up doing something similar to this.
Rendered out a the original 5MB file to another quicktime file – adjusting the keyframes down to 25fps , variable bitrate to 5, output to H264 @ 100% and fiddled with a few other settings. Brought the file size down to 110mb…but the quality is still terrible. After reading and reading and more reading…I dont think I can get it any better without completely starting the project again…which isnt an option.
this was the result: https://vimeo.com/83477750
any advice for future would be appreciated