I have trouble exporting in the right settings. What would be ideal setting to export on for FCP keeping high quality image but without file lag or making the file too big.

usually if i just want a quick export with ok quality, ill do h.264 meduim quality 1-pass and make sure it keys every frame. for some reason if i leave keyframe on auto, it always gives me shitty results.

for audio, i usually just leave default settings. for web edits and small stuff i dont think its necesary to mess with it.

Key every frame you say? I'll have to try that.

h.264 is where it's at if you want a small file and a good lookin' image.