Q:“After I clicked Upload Address Book, there was a place to Upload vCards from your Outlook or Mac Address Book. How do I do that?”
To export vCard (.vcf) files from Microsoft Outlook:
Open Microsoft Outlook.
Click on Contacts. Select the contact you're interested in.
Within the File menu, hover over Open. Click Selected Items.
From the File menu, click Export to vCard. Specify a location where the file should be saved. Click Save.
To export vCard (.vcf) files from Mac Address Book:
Open the Address Book application.
For a specific contact, select them from the list. Right-click (Control-click) on them. Click "Export vCard...".
For all the people in a group, select the group from the list and right-click it. Click "Export Group vCard...".