simonrenton wrote:Thanks Gary, Alpha_7 and sirehc55 for your feedback.
Gary:
What body were you using? Does it have a built-in flash?
Canon 30D, so yes.
Meter for the bright areas, and dial your flash's power to suit your meter reading. So, if your meter is telling you that you're going to be shooting 1/250 and f/16, then (presuming your camera's flash sync speed is 1/250) set your on-board flash to f/16 or f/22, and away you go.

This is the stuff I really don't understand.

I just recently upgraded to the Nikon D300 so I can see how you can use the flash compensation meter to boost or drop the flash intensity, but there's a gap in my understanding in how to translate a (for example) "+/- 1 stop" compensation to mean the flash is now operating at say f16. Is there a thread on here that talks about this? Or on strobist? I've started going through the tutorials and blogs there, and there's a lot of stuff on there. A pointer to something that talks about this topic in particular would be great.
This is actually deceptively easy to understand, and especially so whith a Nikon. Canon's don't have spot metering, so it's a tad more difficult, but once you understand the basics with one system, the actual system becomes irrelevant.
Let's work within the Nikon realm, as that's your newest toy.

And we'll do this the semi PHD way. We can cover what's actually happening once you do this successfully.
On the back of the D300, directly above the CF compartment door release, there's a three position switch. Set it to the small dot setting. In your camera menus, set the AF type to 21 or 51 AF, but not 3D.
I think that's all we need to do to set the camera to spot metering - RTFM to be sure.
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Next, we need to set the FEC. Hold down the flash button, and rotate the front command dial. This will dial up and/or down the relative power of your on-board flash.
The "relative" is to your overall exposure. Set it to -1.3 for starters. This means that the flash will be underpowered, relative to what the camera thinks the correct amount of flash for a scene should be, to the extent of 1.3 stops.
If you were shooting in the dark, with the flash as your primary light source, you'll find your images to be dark and underexposed. But in this case your flash is a secondary (fill) light source, and you are using it to add some extra light and fill in some shadows. A very different situation.
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Now, using the thumb pad on the back of the camera (make sure there's no image being displayed in the LCD) you can move the focus point being used around the viewfinder. This also takes your metering point with it: you are metering at the highlighted point in the VF.
When you're shooting, use this to select an appropriate point where your image will be focussed upon and metered from.
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As we're doing this the PHD way, it's time to go forth and shoot something.
Choose a bright sunny day. The brighter the better. Grab a friend, and have them stand out in the sun, with their back towards the sun.
Stand in front of them; close, but not too close: you're wanting a head and shoulders shot.
Set the camera to A
mode, turn on the flash.

Using the method described above, select an appropriate focus/metering point, focus, shoot, chimp.
Don't look at the image while chimping, but make sure that your histogram is good. The image as displayed is not a good indication of exposure, but the histogram is. Do use the image display to verify focus though.
Adjust your FEC factor up or down till you get an acceptable balance between flash and the available light.
Three, maybe four shots should do it for you.
Let's see what you can do with that information for starters.
As to reflectors ... I have a sheet that's in my lighting kit: silver on one side, white on the other, basically it's like a space blanket, and while it's more than a metre square in terms of surface area, folded, it can fit into my jeans pocket.
Just went and bought a fold up space blanket from Kathmandu. Thanks for the tip.

I also splurged a bit on a Lastolite reflector to go in my toy bag.

Excellent.
Do we need to have an emergency micromeet to run through this stuff?