Basically for the carb-up you want to go back to your "high carb/moderate protein/low fat" diet that everyone know's as the Modern Diet. With high GI cabs in the 1st 24 hours (liquid, candy, cereal, etc...) to lower GI carbs in the 2nd 24 hours (pastas, starches, etc...). As a bench mark, the maximum number of carbs you want to take in the 1st 24 hours is 16g per KG of lean body mass, and for the 2nd 24 hours it's 9g per KG of lean body mass. Using that as a simple guide should yield you some great results. Good luck.

Sporto