Getting constant connection problems every 30 seconds or so

You know the deal - you get the red box in the corner and everything stops and lags like shit, screwing you up. I’ve tried changing the cmdrate, rate, and all that, but I still get constant connection problems. How do I avoid this?

One stop torrenting,
Two stop downloading
Three stop putting your self on a Dial up cap

  1. I’m not torrenting, or I would have lag in-game before getting connection problems
  2. I’m not downloading, or I would have the problem above
  3. I’m using very stable ADSL