Which Bootloader Should I Use?

Hello, Im relatively new this and but have a project similar to Beta's. An ATmega328 TQFP package from digikey and trying to bootload it with an AVRISP mkII. The circuit its in is the same as the pro-mini. The bootload didnt work using the Arduino IDE and the work-arounds I found were dated and a little confusing. So now Im trying it using the AVR studio 4. And wondering about the proper fuse settings, etc. Really what I want to know is: What's the best solution for a newbie like me to get this thing loaded and functioning?

Also, once burned, can it be reburned with new fuse settings?

Thanks