HELP Shift Issue 1995 mustang GT 5.0, AODE, Shifting

[the last 5.0]

Hello, I need help, my 1995 mustang seems to not be shifting properly, I push on the pedal it is a slow go in first, then it lunges into second, and slips early into third,

If I hold the gas pedal half way it accelerates and shifts fine, but then I am going to fast and need to slow down,

took it to the tranny shop and all electrical is fine, they say rebuild the tranny, of course they want 2200, to do it, I can do it myself, but I dont want to rebuild it, if it is just a cable that need adjustment,

What I think it might be, Accelerator cable may be to loose, so that is why so much pedal carry, maybe throwing off the computer,

when I changed the tranny fluid a lot of metal flakes on the magnet, perhaps forward clutches

it idles fine,

oh this is interesting, when I am at a crawl, in drive or reverse, there is a type of lunge, more like if you ever felt a CV joint going out, kind of a crackling, and a slight studder when rolling,

ANY HELP would be greatly appreciated, I would love to know how to adjust the accelerator cable, it seems like it has a lot of slack,

I have no codes, no check engine light, everything else runs great except for the shift, which is major,

well thank you for the help,