I personally do 10g BCAA's pre WO and save the protein for meals. I probably fall short of what Martin recommends protein wise but I usually make up for it at some point in the week. I would ditch the shakes if your going for weight loss and do primal refeeds (sweet, reg potato, yams etc, I like rice too) post workout then do regular primal the rest of the time. Maybe do a bigger refeed day every other friday. Seems to be working for me.