Well if you want more time to research, then you can stay below the 5k. PR. limit and don't waste time on fleet right away. even with the 5k. limit you can still explore 2 to 3 planets. Suck out the Ore of those planets and plunder them if you want the chance to get better planets.
For GC/RT you can be ready for more in less then a day. With A. Miners and Terrans you will even have earned enough to build you free in starbases if you don't want to be a slave.
Newbies do have a fair chance if they don't jump out of the PR. limit right away and even if they do they can just get back below the 5k. limit and research some more before they try to make a big empire.
You can still build some scouts and explore for a few good planets (2 to 3 planets) and then demolish the scouts, then you should be below the 5k. limit.
Get the Ore and build your home planet the way you like it, if you have not done so already.
If you think it would be fun, you could stay below the 5k. limit forever, so how can you say newbies don't get a chance.
The problem is that new players jump right in and build up in fleet also, if they started by reading a little in the manual, they would know this.
The game is not that hard to play, but with every game it would be good to read a little about it before doing everything.
If you had read just a little in the manual, you would have known that you will only get attacked more then once, if you lose less then 50% PR. and you will not get attacked in the next 24 or 48 hours, if you don't build up attack ships ( DP. = Damage Protection).
You can still build scouts and starbases without getting out of DP., so when you got your first DP. you could have explored to your colony limit without being attacked, dropped the scouts due to there high upkeep and mined the Ore on those planets, plundered those planets you did not like and builded new scouts and explored for new planets.
You can only blame your self for your misfortune.