For 200mm or less (per your gear profile) you want 28mm legs, minimum, and on a budget you are not likely to exceed that by much. The next step up is a 32mm leg.
For $200 or less, you get a 6 lb tripod in a Manfrotto alloy 055.
For ~4Lb and $400 or so, you can get the better Feisol 28mm leg, which a lot of people here are happy with and they have proven over time to provide superior customer service. So the going rate on tripod weight reduction is about $100 per pound.
For a head, based on your requirements, which is not typical here, I think you have to seriously consider a pan/tilt head, such as something in the Manfrotto line. I don't know the pan/tilt line well but like anything else you get what you pay for and I would not scrimp on that.
The Manfrotto heads generally come with their QR system. It works, but like most generic QR plates, it can suffer from plate twist. The best solution there is to buy the "architectural plate" with a lip and see if that meshes with your body. And buy a head with the same QR clamp (I think RC4?).
There are more and more heads out there that come with Arca-Swiss compatible clamps but I am not up on specific brands and models and what might look to be appropriate and well built.
The nice thing about going Arca-Swiss is that if you do have problems with plate twist with the usual generic plate that comes with lower priced heads then you are only about $50 away from a basic solution (not an L but a non-slip custom straight body plate).
Replacing a clamp and a plate with Arca-Swiss runs up in the $130 range and up, which then starts to look like a $50 saddle on a $10 horse.
Example: you buy a $130 head but have plate twist problems you cannot solve. You then buy an A-S clamp and plate for $130. You've now spent about as much as you would for a Markins Q3, for example, and add another $50 for a plate (for the Q3) and the job is done right the first time with a far better product (if a ballhead is the right solution for you).