I messed up! Need to pass in a few days

So my dumb ass is dumb no doubt about it. I thought I had a while before my promotion came around but my boss just told me today that he wants me promoted at least by the end of August. Now I am fucked because in order to get the promotion I need to take a drug test (Urine). And to make matters worse I just smoked one blunt last night. While I am not a daily user I at least smoke every 1 to 2 weeks (a few bowls). I am also heavyset too.

So yeah, I messed big time. Now he said he's going to get me the paperwork for the test and after I get that I need to take the test within two days. So at the worst case scenario I only have 3 days to pass, BUT he is very forgetful and if I dont remind him about it I maybe can push hold off for another 2-4 days giving me at most a week to pass.

Still not good. Right?

Please I need some tips that work. I'm not that comfortable with subsitution because I dont know the procedures at the testing site.

I've heard about a lot of different ways so I'm gonna post some questions that I hope you guys can answer for me.

Does that dilution method work and how many have tried it and passed it?
Should I not eat as much for the days before my test or eat more than usual?
Should I exercise considering the test in a 4-7 days away?

Any help is appreciated.