Go to the 'Create New World' screen, and click on 'World Type' until it says 'Superflat'. Click 'Customize', then 'Presets'. Delete all the text in the box at the top and replace it with my preset given above. Click 'Use Preset', then 'Done', then 'Create New World'. Have fun!
Sadly, I don't want to use imgr or other sites, so you will have to content yourselves with oddly squinting at the attachments to try and see what they are. Good luck!