have you tried setting cl_smooth to 1?

I think that worse graphics are better than lower fps but ok
I would recommend watching this video and doing some of the things showed here

are you using an fps config?

Windowed borderless mode sadly gives input lag and I don't think theres a fix for that, just use fullscreen
(also disable fullscreen optimizations if ur on windows 10, they only make alt-tabbing a bit faster but give input latency)

used bloody j95 but I used it up and I switched to Steelseries rival 5, very glad I switched, it's comfortable, very low latency, perfect weight (atleast for me), and has a few extra buttons that are very useful for a person like me who likes to bind a lot of stuff onto the mouse buttons.

as for the mousepad i used a esperanza EGP102G Grunge and i would recommend it for someone thats looking for a cheap mousepad but i switched over to kruger&matz warrior mousepad and (although its used up a bit) I would definitely recommend it (its a bit more expensive than the esperanza one).

https://codeload.github.com/n0kk/ahud/legacy.zip/419f0b4bcfd5c086d35525ec24558b6bdb01f587

I5-10400f @ 4.1GHz
Radeon RX5500 XT @ 1.5 GHz
16GB DDR4 @2133MHz
MSI B360M Mortar
Driver version : 22.11.2
TF2 installed on a m.2 NVMe

benchmark1.dem
dxlevel 81
1920x1080 (fullscreen)
J_4rb1's TF2 FPS config (custom config) (shadows off)
CleanTF2+ (no hats, no hands&feet, no weapon gibs, no gibs)
-novid -reuse -noforcemaccel -noforcemspd -noforcemparms -nohltv -refresh 240 -full -w 1920 -h 1080 -nojoy -nosteamcontroller -particles 1 -noquicktime -precachefontchars -nostartupsound -softparticlesdefaultoff

2639 frames 10.157 seconds 259.82 fps ( 3.85 ms/f) 23.831 fps variability
2639 frames 10.081 seconds 261.77 fps ( 3.82 ms/f) 20.621 fps variability

benchmark_test.dem :

4812 frames 15.347 seconds 313.55 fps ( 3.19 ms/f) 39.315 fps variability

After i decluttered my disc from 20gbs of stuff

4812 frames 15.139 seconds 317.85 fps ( 3.15 ms/f) 41.890 fps variability

SHUNDAR : cool gay scout tryhard j_4rb1 i fuck ur mom

https://www.youtube.com/watch?v=LZHOyHoP2Ho&ab_channel=quadGC

When im rusty i usually play on tr_walkway for like 10 minutes, than i hop onto an mge server, after mge i play soap dm.

https://www.youtube.com/watch?v=P-hErhtW_uE&ab_channel=Ragn4r
https://www.youtube.com/watch?v=RTfR7lPz3xU&ab_channel=mitstf2
https://www.youtube.com/watch?v=wVnQ17EuIqg&ab_channel=mitstf2
https://www.youtube.com/watch?v=eKyx-5mrkYk&ab_channel=clockwork
https://www.youtube.com/watch?v=UMicSB70stw&ab_channel=aWoolenSleevelet

it may not work perfectly but this mod removes weapon animations and moves the viewmodel out of your view and that breaks bullet tracers, medigun beam, etc.
(if you type in viewmodel_fov 150 into console you should be able to see a broken viewmodel of your weapon)
But, this should work with your lastinv bind

alias prevwep1 "lastinv;wait 5;r_drawviewmodel 1;bind q prevwep0"
alias prevwep0 "lastinv;r_drawviewmodel 0;bind q prevwep1"
bind 1 "slot1;r_drawviewmodel 1;bind q prevwep0"
bind 2 "slot2;r_drawviewmodel 0;bind q prevwep1"
bind 3 "slot3;r_drawviewmodel 1;bind q prevwep0"

I'm pretty sure with how this mod works it won't be possible, but you can use this script in medic.cfg

bind 1 "slot1;r_drawviewmodel 1"
bind 2 "slot2;r_drawviewmodel 0"
bind 3 "slot3;r_drawviewmodel 1"

clockwork

https://cdn.discordapp.com/attachments/880412427982868510/1069034940181782558/compviewmodels.vpk
here you go