Few things: I'm not sure about how much protein/carbs/fat you are getting in, but it might not be enough, are you able to write down your macro's ?
You should have some protein (50g) right before your workout. Right after your workout I would go with 50-60g protein shake(something fast) and 60-80g fast (dextrose) and slow (oatmeal) carbs. Then in about 1 - 1 1/2 hr have a meal with 30-50g slow carb and as much protein as you can take.
I would stay away from the white stuff (potatoes,bread,rice,pasta) it raises your insulin levels and messes with your thyroid
As for the workout program your doing, why do you feel the need to do shoulders twice a week ? THat's too much for a smaller muscle. Think - whenever you are working your back or chest your shoulders are getting hit also, so you do not have enough time to recover if your working them out 4 times in 7 days.
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