I saw some kind of paste bin file but its been removed since, makes sense since its 4 years old but how do i take my loads out? There's nothing i can do to work it out without manually pausing the timer

You can cut out the loading screens in a basic video editing software or you just time all the loading screens in your run manually and subtract the time from your real-time. There is no convenient way to do this unfortunately. The part about not being allowed to pause your timer manually is mostly to ensure that people don't pause the game for 3 hours mid-run and then come back to continue where they left off. There is no pausing in speedruns. Loadless times can only be determined retroactively (for now).

So would i be allowed to remove my loads during the run or? It just saves an hour of editing later

That would be down to human reaction and therefore not accurate. I'm afraid you have to do this after the run. BUT as long as your route is the same every run, your total load times should always be the same so you can just subtract this set amount of loads from later runs.

Aah ok. Yeah it stays mostly the same, ill check it in vegas or something. Would be cool if someone did a load remover though, id do it myself if i had any idea how

Yeah if it gets really simple to make, there might be one in the future. The loading screens should at least be easy to detect, so that's a big plus here.