check out
http://vcdhelper.com
You'll need to grab some software like xing mpeg encoder, panasonic mpeg encoder or adobe premiere with LSX mpeg encoder. Then just find some clips that are of the quality and size that you are looking for and copy the properties of those files. You should be able to get the files down to around 200k. I'd give you the settings but I can't remember what I used to set mine too.
