Listen, first of all I'm glad you want some stats because I have to ask for them all the time but you complicated it. Height, weight (people can judge body fat % well from those two unless you are a bodybuilder), activity level, and a good smoking history (how much, how often, quality, how long).

Now either sub with clean urine or do more research.

Vinegar doesn't help at all, it isn't minimally it is none.

How long will it take you to get clean? 1 to 60 days. Most daily smokers take 30 days, some more some less because THC half-life ranges from 0.8
days to 10 days, depending on the person and lifestyle.

Fiber doesn't break down body fat, it helps your body get rid of THC metabolites in another way. I don't have time to explain it, just eat some soluble fiber if you really are going to dilute.

How well can you dilute? I don't know what you mean but the longer you are clean the better it works.

You are really too close to your test for exercise to help now.

Again, just sub.