Obviously is not "all fat"... but I'm not that much stronger vs my light version either, so I don't know how much muscle is in there.
Yeah... It's never all fat or all muscle really... The hard question is what's functional/necessary... I almost am of the mind that there is some just mysterious tissue/weight when it comes to this kinda stuff...
IMO the best way to find out is to cut while your doing a good deal of not too intense work that involves bw - for example weighted pull-ups rather than squats.
If you start cutting weight while squatting you will freak out when you can't squat as much and think your losing muscle when you are not (for some reason squatting is easier when your fed, leverages change, and changes in bw take some time to adjust to)...
At the other extreme is something like 400m or 800m sprints which is so be dependent they will get easier and easier past the point where you have enough power to jump high...
Pull-ups on the other hand get easier and easier until they don't... For me the line seems to be about 195-200 which is why that's the lowest I have gotten in the last 5 years... I don't think I have that much muscle... I think a truly lean me should be able to be 175 and jumping really really high... But when I start doing pull-ups at 225 while dieting they get easier and easier until I start weighing in around 197 or so... Then I start feeling weak... Really weak. Now maybe this just means I need to be better at dieting and slowly cut rather than my simple semi-fasting crash method... Still... It gets hard to see the point in continuing to cut when pull-ups get difficult and you look like a twig...
You are around 220 right now (same as me) w probably a little less muscle... I think your gains (especially in light of your injuries) would be maximized by going on a sensible to cut like this... You basically need to do what entropy insists on doing even though he doesn't really need it...
Would be interesting to see how much you make gains in jumps as you get to 190 and 180 etc. I think that you can get gains at a lower bw as a single leg jumper as well... When I cut too much my two footed vertical starts to plateau or get worse but my one legged jump seems to keep getting better - not really a point for me though cause it's better but never that good...
Sucks that the high jump coaches are so terrible where you are... Is it possible you can get access to a pole and mat on your own? You could do your own high jump program although it isn't easy... Or you could consider training like a long jumper for awhile... Won't be as specific but it would help and it's totally the type of training you could handle...
