1 hit and getting clean in 6 to 7 days is not good. It could mean your metabolism is slow or that it just takes you longer to get clean. I would definitely use the test strips a couple days before the UA. The exercise and weightlifting is fine but stop 2 or 3 days before the UA. Take some metamucil or use a high fiber diet. I would also be prepared to sub if the strip tests aren't coming back negative