To sorta answer my own question...lol dumbass!
From frostwire go to >Options >Advanved >Firewall
This will allow you to to select UPnP, manual port forwarding, and do nothing.
I would select one of the first two... This may help if ur stuff aint connecting but it sure didnt speed anything up by manually port forwarding.

I would still like any recommendations to speed things up.