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I can record/encode, but can't move to my iPhone via iTunes.
The easiest way, if you don't want to figure out any complex encoding settings is to export using one of MixEmergency's presets (I would recommend one of the "Fast" presets) and then use an application to copy across the contents of the exported QuickTime Movie to an MP4 container (MP4 files should play on your iPhone/iTunes, I would assume). I once used this app many years ago, and it seemed to do a good job: https://www.macupdate.com/app/mac/35968/remux