I will likely update these regularly. They're a solid starting point, but I plan on tweaking from this point often.
HUM and CPU settings are the same.
QBA 20
PBK 40
WRC 20
RBA 80
RBK 60
AWR 30
KND 90
INT 35
BRB 30
TAK 35
FGP 40
FGA 40
PTP 90
PTA 75
KOP 10
* NOTE: Never ever put a slider below 10. I'm not positive it does anything negative, but it sure seems to break things, so avoid it.
Quarter Length: 15 Minutes
Play Clock: On
CPU Play Calling: On
Offside 60
False Start 60
Holding 52
Facemask 52
Offensive PI 70
Defensive PI 70
KR/PR Interference 100
Clipping 52
Intentional Grounding 100
Roughing Passer 100
Roughing Kicker 100
I seem to remember getting the penalty sliders from elsewhere, don't know where, probably on these forums. I don't wanna take credit for something I didn't do... they seem to work pretty well though.
For the sake of keeping your career alive, save often. There are numerous glitches in this game that can lock things up. I keep 4 saves... a master save which I use each time I leave the game, a save 1 and a save 2 that I use every Tuesday alternating (that way if I save something that's gonna lock up, I can go back a week and continue), and a situational save I use for major events.
Little tip that helps a lot: Save immediately after exiting a game, and do nothing until the Tuesday autosave. It seems to be most susceptible to freezes immediately after games. Thankfully I seem to have been able to avoid most freezes, and the majority of them were fixed by the second patch, so it seems to be fairly stable now.

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