| The netcode guide is excellent, that's how I first got my rates set up.
The generic answer, assuming you have a good computer and connection, goes something like:
rate 25000
cl_updaterate 100
cl_cmdrate 100
For myself, it could be the sub-par laptop I play on or the wireless connection, but even though I generally get around 90-100 fps, I just can't run 100 tick without a lot of choke. So I use cl_updaterate 40, cl_cmdrate 60, and rate 25000. It cuts out the choke and reg is noticably better.
I'm open to advice as well...
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