i'd recomend you to use :
30 fps.
between 1500-900 bitrate.
Quality 10.
And if you are using 1920x1080 as base resolution I recommend you to rescale it to 720p since 1920x1080 is extremly bandwidth heavy, And its recomended to have atleast 3 mbit upload to be able to game and stream at the same time without any problems.
