How far should I have my light from my seedling

How strong is your light?
There is a phone app called "photone" that will measure your light intensity. iPhone require a diffuser(piece of paper), android is good to go. Not super accurate but will get you in the ballpark. Also some good information on dli and par included in it.

It is a 17.5w par38 led and the scale says about 240-190 am I okay?

You can put that light about 24” from the seedling at this point. I assume this is the same single screw in led bulb from your last post. If there’s any issues raise it, but I suspect it will still stretch and need to be lowered again.

Edit: for future runs I would not use clear cups, or put the clear cup in a solid colored cup to block light, roots don’t like light.

Really appreciate the help gonna use these tips