When playing regent and below the ai wont give much opposition. OTOH You wont get many useful cities from the AI. Here's my recipie for low 100k.
For the map I'd take aged panagea min water, to allow cities placed as tight as possible, I usually employ a square grid leaving a few holes around capital to keep my core productive. Run the mapfinder to find a map with high domination limit - to keep Your borders below it.
Suitable tribes are rel -sci and rel - agri, I personally favor the Babs for the cheaper libs.
You need to build/obtain 2 wonders Pyramids and ToA (in this order). If You are extreamly lucky You get 2 AA SGL otherwise You build the pyramids and arrage a cascase for the ToA, Then take it by force ASAP.
The game itself is rather boring, Your core should be pumping settelers, each new city will whip a lib then cathedral when available, then start building more settelers & workers. I usually spare the colosseum later due to poor gold&shields/culture ration.
Except for the core You should not buld anything but culture, most cities won't produce much gold/shields and at some point Your economy will start stalling due to maint cost (when You have to stop expansion You can balance this by applying tax collectors).
At lower levels I go first for masonary-then litterature -polyteims. Forget republic and mona, never lay down Your whip. Suitable opponets will help You thru the AA, I often prefer expansionist to make them contact me as early as possible.
Do not expect to get it right the first time, and be prepared to throw away 9/10 starts early on.