Ok here goes:

1. Open a spreadsheet or plain text file.
2. Fill in the first row or line with data labels that describe each type of information you have to upload.   The column heading for email addresses should be “Email”. The heading for your contacts names should be “Name”.  Then enter each contact’s email address and name on a separate row or line.
3. Now save youf file as Text-only files as .TXT and select “ANSI” encoding.  Do not save as “UNICODE”.  Excel spreadsheets as .CSV or .XLS files.

Here are examples of how your file will look in both excel and Notepad:

Gmail:

1. Log into your Google Gmail account.
2. Click Contacts along the left side of any Gmail page.
3. Click Export in the upper-right corner of your Contacts list.
4. Select either of the CSV (Comma Separated Values) formats.
5. Click Export Contacts.
6. In the File Download dialog box, click Save.
7. Choose a location and click OK to save the file.
8. You may now import this file into your Email&Go account.  

Yahoo Mail:

1. Within Yahoo, click Options in the upper-right corner.
2. From the drop-down box, select Mail Options.
3. Select Contact Options from the menu on the left side.
4. Click Import/Export in the upper right corner.
5. Scroll to the Export section at the bottom of the page. There are multiple  choices to export to in the drop-down box. 
6. Choose to export to Yahoo CSV and save the file to your desktop.
7. You may now import this file into your Email&Go account.