I dont have creatine how much red meat should I eat for dilution

[Burnt Toast]

I would work out but since I am in poor shape I am fearful that I would release more thc into my system.

Yeah, skip the workout sessions and other fat-burning activities and go into "storage mode" 3 days before the U/A. That way you wont be releasing a bunch of THC metabolites into your bloodstream, which will end up in the urine to be detected.