What types of foods are legal during the carb ub?

Fruits?
Grains?
Donuts?
Chocolate?
Potatoes?
Veggies?
Cereal?


I am trying to piece together enough information to get started. I have done Atkins in the past so i am familiar with waht to eat during the week but i havent really found which foods should be eaten during the carb ups.


Also can the cardio and weight training sessions be combined in the morning? rather than going back to the gym later in the day for strength training?