http://filesharefreak.com/tutorials/utorrent-18x-advanced-settings-explained/

Options | Preferences (CTRL+p)

• General

disable “send anonymous information when checking for updates”
disable “Check for updates automatically”
disable “start utorrent on startup”

• Bittorent

(you MUST disable all trackerless functions for private trackers where you need upload bonus)
disable “DHT Network”
disable “DHT for new torrents”
disable “Local peer discovery”
disable “Enable peer exchange”
enable “Ask tracker for scrape…“

set “protocol encryption” to FORCED
enable “allow incoming legacy connections”

• advanced

diskio.flush_files false
gui.graphic_progress false
gui.tall_category_list false
gui.update_rate 2000
net.max_halfopen 50 (you must have Windows XP patch that allow more than 10 half-open connections)
peer.resolve_country yes

disk Cache
enable reduce memory usage when cache is not needed
enable write cache
write out untouched blocks every 2 minutes
write out finished pieces immediately
enable read cache
remove old blocks from the cache
increase automatic cache size…

and use PeerGuardian PeerBlock !

~/.rtorrent.rc

# Maximum and minimum number of peers to connect to per torrent.
min_peers = 0
max_peers = 100
min_peers_seed = -1
max_peers_seed = -1
max_uploads = 15
download_rate = 299
upload_rate = 299
#mkdir ~/download
directory = ~/download
#mkdir ~/download/.rtorrent
session = ~/download/.rtorrent
port_range = 10000-11999
port_random = yes
check_hash = yes
use_udp_trackers = yes
encryption = allow_incoming,try_outgoing,enable_retry
dht = on
dht_port = 12000
peer_exchange = yes
system.file_allocate.set = yes