Need lots of advice!!

Well i need alot of help in this area.
 
some background, i recent went from about 228 lbs to 187.  Im 5.11.
Did this though removing all the junk from my diet, and exercise regularly.
 
for the first like 4 months i tried to work out at home in which i out grew what i had here so i joined a gym like 3 weeks ago.  Which i can go about 4 days a week.
 
My routine consist of and i do light cardio (Walk and job about half a mile on gym days).
Day 1 -  Chest and Bicepts (or tricepts i will rotate with bicepts every few weeks)
Day 2 - Back and Tricepts (or Bicepts)
Day 3 - off
Day 4 - Shoulders and Legs
day 5- Bicepts and Tri's
Day 6 - off
Day 7 - off
 
now i know that since i started loosing weight and hitting the weights my muscles seemed to have changed shape and gotten leaner which is a good thing.  However in the last few weeks it seems my shoulders are starting to get more narrow.  I am still loosing weight and i want to.  I have a layer of fat under my skin though my stomach is pretty much flat at this point.   In the gym i look much more narrow then most of the other dudes in there, and i really dont want to get too much skinner looking, but i want to loose the fat.  I have definatly gained in strength but seems like the more i work out the more narrow i look.
Again my arms look skinny even though it seems measurement wise they are average.  I drink 2 scoops of protien after i work out, and i eat a peanut butter sandwich before i work out for energy.    I havent been drinking the protien shakes on my off days, which i am thinking about doing.   Seems my recovery time is about 2 days at most on my muscles.  If i hit them hard i can still feel it for about 2 days then they start feeling loose and un worked.
So any advice anyone can offer would be great.
Thanks in advance.
 
I do about 3-4 exercises per each muscle group and try to do enough weight to get 10 reps,  5 sets for each muscle group 1 is a warm up.
 
Chest - Incline press
            Bench press
            flys
 
Back - Front Lat pulls
            back lat pulls
            seated rows
 
Shoulders - Military press
                    Dumbell shoulder flys  - Lift dumbells strait out to the sides
                    reverse flys
 
Bicepts - Standing curls
                preacher curls
                Dumbell curls
 
Tricepts - weighted Dips
                Tri push downs
                skull crushers
Legs- Squats
            calf raises
            leg press
 
Wrists - 6.75 inches
forearm - 12.25 inches - largest area, right below my elbow
                10.5 inches - length
                9. inches - half way down my forearm.
Legs are proportioned the same as my forearms.
Bicepts - 13 inches cold
                15 inches Flexed
                9 inches long (measure from armpit)
Around shoulders and torso im about 51 inches
 Chest   44 inches
waist is 33.5 inches.

Chest - Flat bench

Shoulders - Standing OH Press

Legs - Back/Front Squats, Good Mornings

Back - Chins, rows, deadlifts

Triceps/Biceps - Pull ups and dips

Do a three day full body. Eat a lot of clean food. Supplement with whey and a multi.

whats difference in chin up and pull up?

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

chin up is palms facing away. pull up is palms facing you. or maybe I got that backwards. Lol. Either way, just change how your hands face.

Backwards Perry!

"Chin-up" and "pull-up" are the same movement with different grip variations. The term "chin-up" is to identify a supinated (underhand/palms facing you) grip while "pull-up" is to identify the complete opposite - the palms facing away with an overhand grip.

Chin-ups target a little more of the biceps than pull-ups, but contrary to what anyone says chin-ups are not bicep dominant. Biceps are a synergist during the lift, not many people can curl their bodyweight.

Personal Trainer/Nutrition Consultant

ok thanks always was wondering that :D

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

Yeah here is a  good way to remember.

"Pull-up" = pronated

"Chin-up" = supinated

Personal Trainer/Nutrition Consultant