Myouterspace contest

Can anyone explain to me how to get these settings in TB for the competition?

QuickTime (MOV) movie format with widescreen 16:9 aspect ratio

Compressed with the H264 codec

For a widescreen 16:9 ratio set up your project to be of HDTV format.

Then, when you render, go to File > Export > Movie, then click on Movie Options, Video Options, and select H264 for the codec.