do a speed test for your connection:
http://www.thinkbroadband.com/speedtest.html
set your upload speed to about 2/3rds of the maximum download speed quoted in the above test. Any more and it tends to swamp your connection and kill your download speed, any less and you might find it difficult to maintain a decent ratio.
If you haven't done so, try to open some ports in your firewall.
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