im 55, rather than go thru a big long book. i have similar issues. dont know how much “fat loss” you need or are looking for but here’s a couple links to where i have had discourse with others.
my log. look at the last 3-5 weeks or so.
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/domcibs_indigo3g_log?pageNo=16#5692378
another