go to MOTION and turn off RATE DISTORTION and CHROMA MOTION, then turn on QUARTER PIXEL MOTION ESTIMATION. Now, go to go to FRAME and turn on FOUR MOTION VECTORS, place MAXIMUM I- FRAMES to 90,000, then put the B-FRAMES to 0.

Now go to QUANTISER and uncheck TRALLIS QUANTISATION, then change H.263 MATRIX to MPEG MATRIX. Now save the video and name it whatever you want and make sure it ends with '.avi'

Now drag the video you just saved into the center of a new Avidemux and do the same process you just did with the previous video, except don't save it. Now delete all the I frames by using the arrows.