Congrats on the fat loss, I’ve been there myself and know how hard it is to keep plugging away when you have young kids.
I try and hit 125-180 grams of protein each day.
Keep this closer to the 180 grams, some people recommend 1 gram of protein per lb of bodyweight. My personal experience is that I’m fine on a little bit under that. This should be a fairly easy amount to attain to, personally I only use 1-2 bars or shakes per day and the rest comes from meat, fish and eggs/liquid egg whites.
In terms of supplements, you can’t go wrong with Creatine, a fish oil supplement and multivitamin. There are certainly other supplements that may offer benefits but it’s a case of cost vs benefit, advertising will tell you that you need to take a certain supplement and cite shady research to tell you how it will help you lose fat and build muscle i.e BCAA’s, CLA, green tea capsules
Pre workout - again supplement companies spike a lot of them with stimulants to make you feel certain ways and will market their effectiveness. If you don’t train too close to bedtime then a nice strong coffee or low sugar energy drink such as Reign or Monster etc will give you the same result, it’s horses for courses really.
Diet - as long as you have got a moderate deficit you’re golden, I’m currently on a 700 kcal daily deficit with one refeed day and losing 1lb per week. It’s sustainable and not affecting my training with low energy and excessive hunger. Slow and steady wins the race. If your schedule allows it an excellent way to help restrict calories is the 16:8 fasting method, where you fast for 16 days and eat within an 8 hour window. Also if your fat loss stalls for a couple of weeks consider a week long diet break, it will bring your metabolism back up and help you refresh mentally.
Exercises - contrary to what some people will tell you, you don’t need to incorporate 1000’s of burpees per day. Base your training off main compound exercises which if you’re following Total Body Training you will be doing anyway and focus on consistently trying to hit more weight for more reps on those exercises. If you have time and recover sufficiently you could train for 4 days on an upper/lower split or push/pull split, it really depends on what is sustainable and achievable for you. You could always incorporate 1-2 HIIT sessions per week as you’ve not mentioned cardio. Daily walks are also an excellent way to burn calories and aid recovery.
Hope this helps