Quick guide for easy fixture and fast trainer

I am on level 34.
I have two queries
1. How do you spot fast trainers while most of the players have almost same transfer value. What wage difference should I be looking for?
2. Its been almost 5-6 seasons where I am being matched with higher level opponents in cup and champions games. What should I do . I mean how should I alter my team to get players of same level or lower level? Is it true that if I have low overall quality of 14 players with 7-8 good quality players(100+%) and 6-7 poor ones (30-40%), then I might get easy fixtures. If overall quality of team is low ? Thanks in advance :)