loss

since two days i get bad loss in my game it jumps between 0 and 10 with most time being around 5
i dont hear or see explosions, everyone else moves quiet like ninjas, i die from my own nades, its just unplayable.

what can i do toprevent loss?
i set rate 100000 (50000 before)
cmdrate 67
updaterate 67

help pls

EDIT: fixed, pls delete topic