rough first shift

when I start up my bike and put it in gear it wants to move forward a little and or stall. if i rev the engine a little it doesn't stall but still shifts rough. it shifts hard and loud the first time going into first but then after that it will shift fine. it only happens when the bike isn't warm at all, if I shut it off after riding a while then try start it again a half hour later it shifts into first a lot better.

im thinking it could possibly be bent shift forks or maybe the clutch is adjusted wrong. when tightening the clutch springs do you tighten them to a torque specification or just as tight as they will go? I know all bolts have a torque spec but if the clutch springs were too tight would it make for rough shifting???

any help would be great