Question / Help Im new need help with csgo setting in game and obs.

[revxd]

my pc specs :

i5 6600k 3.5Ghz
Msi gtx 970 4gb

speed test:

http://prntscr.com/b2pkkw

what settings should i use to have a good quality stream? and also what settings should i use in cs:go setting.
any opinion will be helpful.