Very small pot!stunted growth.help!!

NEW 2 GROWING!!IM TRYING TO SAVE PLANT. I HAD IT IN A VERY SMALL POT WITH NO DRAIN 4 WATER(WHY I THINK SO SMALL) AND I COULDNT GET IT OUT CUZ THE DIRT WAS SO HARD AND THE POT(VRY HARD PLASTIC)WAS VERY VERY SMALL SO I HAD TO RIP SUM ROOTS GETTING IT OUT, BUT I TRANSPLANTED IT. IT DIDNT GROW 4 ABOUT 5 DAYS AND THEN IT SHOT 2 WHITE HAIRS OUT THE TOP.ALL I HAVE IS A 20 WATT CFL AND THE 65 WATT 50/50 BUT I LET IT GET AS MUCH SUNLITE POSSIBLE AND USE BOTH OF THEM WHEN THERES NO SUN...I GOTTEM ON 12/12 NOW BUT I HAVE NO FOOD BUT FAIRLY NEW SOIL BUT DNT KNOW WHAT KIND.ITS BEEN VERY HUMID LATELY BUT SUN IS SHOWING NOW.SHOULD I JUST KEEP IT IN THE SUN AND TRY TO GET SUM FOOD?THE ROOT BALL Is pretty HARD SO WHAT SHOULD I DO SOFTEN SOIL?
ITS ABOUT6-7 INCHES TALL(2 month old)
SITTING BY WINDOW(MOVED THROUGHOUT DAY)
NO NUTES BESIDES SOIL(UNKNOWN)
NO PH TESTER
WATERED ABOUT ONCE A WEEK,SPRAYED TWICE A DAY
bottom leaves are greenish yellow and rest are green
**i know its not good to move but i have to to get sun

Needs food, a larger pot, and high quality soil. If you provide those you will be much better off in the long run.

Oh and props for not watering every 30 seconds like lots of new growers do

i have it in a bigger pot now.it should be good in the new pot till harvest. i think its not growing very fast because there is very hard dirt(not soil)around the roots.what do u guys think?if so...how do i fix that? and much would decent food and soil cost?