Look more into dietary changes to achieve your goals rather than an exercise regime. Definitely combine the two but give much more importance to the diet part. Do some research on intermittent fasting. As far as diet my personal recommendations are to eat as little ultra processed foods as possible and stay away from added sugars.
BTW, I'm 56 in a month, 6'2 and 190lbs. My goal is to get back to 170. I've done it by that same advice and am getting there again. I understand the recovery part. I had some surgery that set me back, but my weight gains were more from eating wrong to self-medicate depression caused by injury, than lack of exercise.