What exactly do you need help on?
Post 30 contributory posts in a calendar month -- A contributory post is one that offers some insight, makes people laugh, carries a conversation, provides information or help, or something along those lines. It's not spam, or an attempt to make money for oneself, and it's not short or missing content. Basically, if you post just to meet the 30 post requirement, you wont qualify.
Then, go to the address hicaniplay posted, and on that post, click on "forum bonus request form." You pick your 3 best posts to submit. The ID numbers are found at the top of the posts...click on "click here to view all your posts" to see all your posts, so you can pick your 3 best ones. Then, press submit.
Allow up to 65 days to get credited. The table at the bottom of the page where you submitted your posts will tell you how many days you have left until you get credited.