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Make sure windows is updated to at least 1909, use DDU to wipe the gpu driver and reinstall
Install chipset drivers? Ddu and re-instal video drivers. Try using process lasso.
already tried turn on and off almost everything on bios no idea, i use vsync
Global C-state Control = enabled
Power Supply Idle Control = Low current idle
CPPC = enabled
CPPC Preferred Cores = enabled
PPC Adjustment = PState 0
C-states, PSU idle, and PPC adjustments are for power efficiency, CPPC tells Windows to pick your best cores for your focused tasks.
You could also try manually setting all of the timings and stuff for your RAM instead of enabling XMP, because there could be stability issues if the motherboard is garbling up the profile values.
Also see: https://www.guru3d.com/files-details/1usmus-custom-power-plan-for-ryzen-3000-download.html
and: https://www.techpowerup.com/download/ryzen-dram-calculator/
dont found ppc adjustment just custom pstate, will try the other things
I've seen Ryzen 3 get power limited by some a320 boards in the past, I never recommend them.