So since last sept. I decide to get my butt in gear and get back into shape. I used to be a college soccer player and was quite fit back then (4 years back).

Am 6'2" and was about 230...back in my fit college days I was around 170 so I ballooned up thanks to getting complacent having a LTGF.

Anyways since then I've been pretty good about making an effort. I eat a lot better, about 90% of my liquid intake is water, etc.

I've been lifting 5 days a week pretty much this whole time took a month off over the holidays (due in part to some tendinitis) and doing about 25 miles a week of jogging. Probably 50 min. 4 days a week. I've been stuck right at around 185 now for a while and I'm trying to get myself down to 175ish. Just did my body fat the other day and its right at 14%. Goal is to be down under 10%...6 or 7 would be ideal but that's gonna take longer. Anyways i've been stuck between 185-188ish now for 3 weeks and not seeing the 1-3 lb. drop per week like I have been.

Do I need to mix up my cardio and work in some high intensity/interval type stuff or just pay more serious attention to my diet.

Simplest thing is to just eat normally again for a couple of days to reset your metabolism and thyroid. Have lots of good carbs, maybe some junk. But I'd have to see your whole diet to make a more educated comment.

High intensity cardio is an option but getting from 14 to 10% bf shouldn't require it.

you haven't given enough about your diet or exercise for us to diagnose. lifting 5 days a week doesn't sound like a good plan, and if you're jogging that often you probably aren't getting much out of leg & posterior chain work (if you're doing any at all). the cardio sounds fine. need to know more about the diet to comment intelligently.