Well, I'm 14 years-old and I way 120 pounds. I know I am very low so don't bother metioning it but I am all lean mass and visibly built. I began working out about 3 years ago, getting of of the couch with a bag of Dorittos, and have made some very drastic changes. Before, I was over weight and fat.
For your jumping, %90 is genetics. However, programs like JumpSoles, dramatically increase your vertical. I used Jumpsoles and gained about 6-8 inches in 8 weeks. (include weight training)
Basically, my daily diet consists of 6 meals (eating every 2-3 hours) and consuming a bare minimum of 2200 calories. Calorie need may differ since you are much taller and bigger than me, so use this link:
http://www.menshealth.com/cda/tools....bmi.calculator
Breakfast:
Whole Wheat Torilla (low fat)
3/4 Cup Egg Beaters (or egg whites)
1 Whole Egg
1 Slice of Turkey
1 Cup of Mixed Berries (or a piece of fruit)
I get: 450kcals, 34 g Protein, 8 g Fat, 9 Carbs
Second Meal:
Protein Bar
Fruit
I get: Minimum of 300kcals, 20 g Protein, 30 g Carbs, 8 g Fat
Lunch:
Turkey Sandwich with Whole Wheat Bread
Apple
Carrots
Strawberries/Fruit
Pita Chips/Mixed Nuts
And an extra snack
I get: 500kcal, 20 g Protein, 30 g Carbs, 8-15 g Fat
Fourth Meal:
Proetien Shake
I get: 300kcal, 300 g Protein, 0 g Fat
Dinner:
My parents cook so I have no control but It's always very healthy consisting of Chicken, Vegtables, Beans/Brown Rice, or other things.
Sixth Meal: (Optional, don't eat if you wake up full)
Yogurt/Protein Gronola
Workouts:
Monday: Cardio for 45-60 mins.
Tuesday: Lifting for no more than 1 Hour(Chest/Back)
Wednesday: Cardio for 45-60 mins.
Thursday: Lifting for no more than 1 Hour(Legs)
Friday: Cardio for 45-60 mins
Saturday: Lifting ( Shoulders and Arms)
I also play basketball regularly so I don't always need cardio.