Ill explain some things that I have done, and that have worked for me.
1) If the paint is not damaged (aka rock chips or peeling) Then you can hit the paint on the urethane bumper with a scotch brite pad. The red one is what I used for before primer, and I also used a light gray one to gently scuff up the base(NON metallic), and then cleared it.
2) Plastic is a little hard to prep though, but i would scuff it up with 220 grit, and then primer it, sand that down and then repeat, till i built up a layer that i felt was more than enough for the base.
3) Primer is one way, and sealer is another way. if you have a high build primer, you can add some more thinner to it and it becomes sealer. So, in reallity you can do primer and sealer jobs with just a high build primer.
For paint I used a generic brand called wanda the first time i painted, and it matched pretty good. The second time I used PPG and the extra price was totally worth it. I paid $120 for 1 quart.
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