My cable modem is not working, so I can't post from home until they come fix it
BUT, I have gotten access at work, so I can pop in from time to time until I get access from home ...
As far as what amount of carbs to eat, it's easiest if you use the calculator that I link to from the fitness site that Fern and I run (Quadrafit)
From the Nutrition/Fitness articles page, you will see a link under the "WORKOUTS" heading for our SUPERCUT cycle (which is what Fern did). In that article, you will find the link to the calculator.
As far as what you can eat on CARB UPS (Friday night, all day Saturday, and all day Sunday), you can have ANY carbs (from my experience anyway). Fruit, fruit juice, pancakes, bascially ALL of the stuff that you crave during the week.
Just be sure to keep it reasonably low-fat.