What settings are good for recording and streaming for my specs

For recording, go to Tools > Auto-Configuration Wizard > Optimize just for recording. Once it's done, close and restart OBS.
For streaming, that depends on streaming providers settings and content. If you're doing something that uses the GPU such as gaming, then you may want to disable encoder settings such as Multipass, Look-ahead and adaptive quantization as those use additional GPU.

If you're gaming, I'd recommend setting your monitor to 120 or 60. This will make frame conversion easier or non-existent. OBS uses the GPU for rendering too, so find the settings for your games where they will run at 180 or 90 and then lock them at 120 or 60.

If it doesn't look good, provide a log.
 
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