Weight / Fat loss

I think porridge and shake on arrival is a good option. How much water do you drink? Also good for keeping you feeling full in the mornings. If you're riding in I'm sure you can easily get a litre or two in before you arrive, then with the shake and porridge you'll be laughing til lunch.

I drink plenty of water, usually have at least a pint by lunch then another during the afternoon and another with dinner.

With regards to the protein what should I be taking? Looking at my protein Impact Whey Protein seems like a good price, only 12.99 a kg. But is something like that good for weight loss/ recovery for cycling?