Is my nutrition up to sratch?

[kamila89]

Hey guys, I have been working out 6x per week and eating at a calorie deficit for 2 months but progress is very slow.
Im 5'6, 140lbs, 25% body fat and want to lose around 14 lbs whilst maintaining lean mass.
I managed to get down to 125 lbs thru exessive cardio but I lost alot of muscle and the weight came back with a vengance!!
So I've finally picked up the weights and am doing 3 full body workouts a week (since im a beginner) and interval cardio 6 days per week (spinning & running).
I am definitly much fitter/stronger than I was 2 months ago, but not seeing any progress in the mirror/scales.
My question is, am I on the right lines with my diet? As I believe this is why Im not losing fat. I started at 1500 cals, no progress so down to 1300-1400 cals now.
Heres a typical day:

Meal 1: 50g oatmeal & low fat milk, 3 egg whites
Meal 2: apple or banana (preworkout)
Meal 3: 1 scoop whey (post workout)
Meal 4: lentils, rice, big mixed salad, broccoli, olive oil
Meal 5: almonds and kiwi
Meal 6: low fat yogurt and 1 scoop whey
Total: 1393 calories (I count, weigh and measure everything)
Macros: 50 carb, 30 protein, 20 fat (cant do low carb as feel crap and workouts suffer)

I also include sweet potatoes, kidney beans and pasta in my diet (im vegetarian)

If anyone has any suggestions about where I could improve, what im doing wrong I would very much appreciate it.
Thanks guys!

[WonderPug]

You need to learn the basics about nutrition. To do so, start by reading the relevant stickies at the top of the nutrition forum.

[SelfMotivated]

First: http://forum.bodybuilding.com/showth...hp?t=121703981

Second: http://forum.bodybuilding.com/showth...hp?t=129523333

If you have any questions after reading those, please ask.

[kamila89]

Those links come up at Page Not Found.
Ive worked out my maintenance cals which is just above 2000, which is why I started at 1500