You can enter the names and email manually, one at a time, or upload a comma separated list. Make sure that your subscribers' information is in the correct order before you upload your contact list:
First Name, Last Name, Email Address
(John,Jones,jjones@email.com).
The system can accept either comma delimited csv files or .txt files. Most contact management software can export to these formats. In the "My Subscribers" section, you may download an example csv format.