Welcome jmost69. Many of us have 44+ years and many of us started here looking for that quick remedy.
Also, like you state above, I let a shoulder problem stop me, then went into a corporate job.. kids.... and there I was an easy 35lb over weight. I got the same advice as you have just received and I did indeed think I knew diet, but what I listened to and learned made a big difference. I dropped 30-lbs of fat in my first six months and now I am putting it back in the controlled form of lean muscle. There's good stuff here.

Before the rest get you, update our profile to show your stats, Height, Weight, etc. Put up a pic or two with your face painted out in MS Paint and let people see what you are talking about. Mix and mingle in the forums and people will help you... a lot.

Follow the rules so you don't get your feelings ruffled, 'cause you can get a bit of a grilling that way, and you will have an absolute blast getting your body the way you want it. Pretty soon, your partner will lay next to you, the way my wife does and stroke your arms adoringly. I actually pulled up my last December photos for my wife and she said, "Uggghhh" no lie. Now it is different. This can be a really cool place to hang out.

You need a long discussion following bloods. Cause and effect is what you are up against and while the effect you have now is in part caused by a shit lifestyle, it may well also be from low test and consequently low gh or lower ability in the axis to utilize gh even evn normal. Axis=balance

So the convo begins with, clean up the diet first and foremost being the most imortant aspect. Begin the lifstyle in the gym you know you need and get these bloods done so we can have the real conversation. If low T for example and you run a cycle. The effect will be from heightened T levels and the cause is the cycle. Once cycles gone, effect goes with it. If low T and we go from cycle to trt and you clean up the lifestyle, most of the effect stays.
Luch to discuss here this has much less to do with "a stack" and more to do with bloods and lifestyle. You answered much of your own question btw referencing bad diet.