T5 issue

I have 1990 5.0 with a T5. It makes noise in all gears except 4th. It also makes noise in neutral when the clutch pedal is not depressed. It also grinds when going into gears sometimes. I cant downshift from 5th to 4th without putting it in 3rd first.

Can this be the throwout bearing? The bearing retainer? The pressure plate?
 
The noise when the clutch is not depressed is almost definitely your throwout bearing. I would first take a look at the clutch cable and make sure it's properly adjusted. Probably not your problem, but it's a lot easier that pulling the transmission and clutch. Also, try double clutching to see if the grinding goes away. If it does, it's a synchro issue. Then, take it all out and inspect everything.