Severe streaming problems, out of ideas :(

Guys, I am at a point where I want to stop gaming completely. I cannot fix or figure out what I am doing wrong. It would mean the world to me if anyone could help me out. I have posted and asked for help on forums, reddit pages, Discord servers, I've watched countless YT tutorials and have tried many settings already. So I honestly have already tried everything I could think of.

This is not for self promotion obviously, purely illustration of choppy, bad quality stream: https://www.twitch.tv/videos/153905824 My other VODs are pretty bad too, and my motivation has been lacking because of it.
This was a test today, 30fps at 1500 bitrate 1280x720, keyframe 2
Using Macbook Pro 2012, Elgato HD60 (windows capture), OBS (19.0.2 version) and Xbox One 1TB.

So besides the lag, the weird frame skips and quality my voice is faster than my webcam ~again~ after I found the right settings for that. Somehow my audio delay changes every time and I'll end up having to find new settings. It's like it reset again? Even though I delayed audio for 3600 in advanced audio settings in OBS. I cannot channel audio with Soundflower either because my voice will continue to echo through the audio capture every time so my only way to add audio at all is by using my Macbook microphone, blowing up my tv volume and streaming that. Not the best but I mean it works, kinda. But the audio delay however.. God...

But if you look at the VOD it's choppy too, and fast but also laggy. http://www.speedtest.net/my-result/6401295625 This is my upload, but it varies between 17-22. Every time I try it it gives different results.
What settings would you guys recommend to make it less shitty like it is now?

I am disappointing my regular viewers and it's making me really sad and also act out kinda rude when someone new pops up just to say how terrible the stream is. I haven't been able to stream properly for like a week and have actually lost followers, too. I am nearing my 1 year anniversary so I am really anxious I can't even stream and celebrate by then :(

So if anyone has ANY tips on settings at all, please let me know cause I'll try anything. I will not use the Xbox app either as that always cuts off completely, which is the reason I started using my set-up. And I am saving up for a PC but that is going to take a while. So I need to work with what I've got. Please don't say I need a PC, it's not helpful at all...

Thanks so much for reading this big wall 'o text.

Submitted by mirr0rball | #Specialdealer Special Offer Online Shopping Store 2016