2500 cals per day for a man x 7 days=17500 cals per week to maintain. Any less calories leads to weight loss.

Mon 2750
Tues 600
Weds 2750
Thus 600
Fri 2750
Sat 2750
Sun 2750
weekly total=14950 cals
5-2 diet theory says that dieters typically consume 110% on non-fasting days (they don’t attempt to eat another 2500 calories on their non-fasting days) hence 2750cals rather than 2500cals on non fasting days

17500-14950=2550 cal deficit per week
Covert deficit calories to fat=2550/9 cals per gram of fat=283 grams of fat.
283*52weeks=14733grams of fat in a year
Convert grams to lbs=14733/453=32lb
Convert lbs to Stones=32/14= 2.3 stone!

The book mentions resistance training but not how much or how intense (seriously heavy weights at your gym). The book does talk about neanderthal man hunter/gatherer, periods of hunger and gluttony. Extrapolating this evolutionary adaptation to excercise, then looking at our ancestors you would find they were either hunting or being hunted. Which means sprinting (not jogging), squating, jumping, twisting, lunging, stretching, hanging. All of these actions you can mimic without going to the gym, using your own bodyweight (how many of our ancestors do you believe belonged to a state of the art well equipped gym). So pull ups, press ups, push ups, burpees. Theres a huge range of these…. http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere