In console by pressing the tilde key (to the left of one)
rate 20000
cl_cmdrate 50
cl_updaterate 50
Anything around those values are good. Enter them one at a time obviously!
I'd say 50 for cl_cmdrate and cl_updaterate is the least you should go to and 100 max.
For rate anything between 20000 and 30000 is what you should have.
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