Question / Help Choppy Stream

[cubano32]

Hi guys im pretty dumb when it comes to this stuff i don't understand why this cant be so user friendly but oh well..im getting super bad choppy stream and bad resolution..down below is a log if anyone can look at it and help me out and let me know what my settings should be at..also if someone can also tell me how to adjust sound so you dont hear me smashing away on keyboard thanks https://gist.github.com/c1826cc455b2b930259d