Let's take this a little bit at a time and get you to where you need to be.
First of all, writing "The H.264 "YouTube HD 1080p 29.97" (below, right) is pitiful and unusable. " is not helpful because we need to see the export settings. All of them. If you export to H.264 using a sufficient frame rate and bitrate, you should be able to get reasonably clean exports. I do.
For example, I use Lagarith to record tutorials that I then edit in Premiere Pro and export to H.264. They seem plenty clean enough to me. Here is an old one from CS6 I think. View it on YouTube at 1920X1080 on a decent monitor, and see how it looks to you.
As far as Hollywood compression, they do it in a way that is not really going to work for us mere mortals. But I seriously doubt that even they get two hours into 12G. Not HD quality they don't.
Lagarith is great for screen capture, and as a DI, but you don't export it to view it that way.
Show us your export settings, and let's get you sorted out. The frame rate should not change unless you tell it to.