it depends on what your connection speed is such as your upload .
dsl slow or dsl fast most of the time will do the trick,
best thing to do is test your upload then back that amount off by 10% to 20% off your cap
as for the superseed your only to ever use this if you have got the whole of the file and you are the only seeder left or if you are going to upload a file yourself,this option could save lots of bandwith for you,
once you get the number you need to put in for your limit you can leave the max upload slots alone as it already sets it for you
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