BigBrown

22 year old male, 5'5 120 lbs, pretty quick metabolism, zero exercise ever (other than an hour of tennis a week ago in 95 degree weather).

I'm getting tested at some point next week, but not sure exactly which day. I 100% have the job pending this test. I havent smoked since May 26 but I smoked almost everyday before that for a couple of years, always smoking high quality stuff. Also ate a pretty big batch of brownies over the course of May 20-25. I have also been around people who were smoking on a few occasions since I began abstaining. Should that be enough time?

I've read many of the threads here but theres so many different suggestions that its gotten a bit confusing. Can someone help me out with some sort of regimen of what I should be doing from now up until then? For example:
Should I already start drinking lots of water and eating red meat?
Should I work out whenever possible until then?
And anything wlse that I should do from now until the actual test. I really really would appreciate if anyone can help me out.
(Also I know this isnt really the right website for this but does anyone know if Tramadol taken yesterday 6/18 would show up on a test?)
Thank you to anyone who takes the time to answer me!