Caloric level seems a little low…probably should be around 2,500 / day. Dr. Ron is right…ABSOLUTELY NO breads, cereals, pasta, potatoes, etc…NOTHING with sugar…I would even nix the fruit, certainly after 2:00PM or so. Carbs should come from veggies only. Use a low carb protein powder. Some need to cut carbs to less than 50g / day to lose. Scrap the cheat day and use a CHEAT MEAL.
As far as cardio, you are a little vague…3-4X/week at high intensity? When I am looking to drop lbs…it is AT LEAST 5X / week at a minimum duration of 35 minutes each session…I know my intensity is high if I cannot carry on a conversation.