HELP WITH PORT FORWARDING?!?!?

ok so i have to wait more than 3 hours to play call of duty 4 online because i get a message saying "DOWNLOADING GAME SETTINGS..." i called activision and they said that i needed to forward the TCP and UDP ports to some special numbers for the game, and i dont really know how to do this. I get into my router and from there I'm lost. Please give me instructions on how to do this. PS. I have verizon fios. Thanks.