How to prepare for Appalachian Trail?

Go to your local backpacking store and buy the Appalachian Trail Conservancy guide books for those sections or buy them through ATC

It must be a generational thing , I never did work out .The best work out is hiking, Get a pack on and walk.

Start w/ low weights and low mileages and then build it up to the point where you can do 16 -18 miles a day w/ 60 + lbs

It doesn't have to be trail mileage you can do it on local roads but some where in the middle of all that you have to include elevation changes.

A big part of long distance hiking is about comfortably hiking with a pack and getting an understanding of how many miles a day are realistic based on weather , pack -weight and terrain.

As far as diet goes high protein is useless. You need calories ; lots of them, hiking is hard work. On a steep uphill run 1000'/ mile, with a heavy pack ,you will burn about 800 calories .

So get in touch w/ATC they are located in Harpers Ferry WV and start walking.

If your BMR is 2000 K/cal

I just hiked a small portion in Maine at the very north end of the trail. It was hard going in the hilly area. Lots of rocks to step on and hilly. It's rough going. good luck. I wish there was a way to know how it goes for you.

Read A Walk in the Woods by Bill Bryson

seriously

Great pair of hiking shoes (or 2-3)

A lots of water

A Compass

Watch out for the Mosquitoes when it hot!

get lots of protein and work up your cardiovascular fitness.

I recommend taking a shotgun and no food so that you dont have to carry food, shoot birds, cook em eat em