Mac or PC? On a PC it's best to use the Garmin MapSource mapping software (it comes with Garmin receivers) to create waypoints and routes. On a Mac you can only run this in a virtual machine or BootCamp if you have an Intel Mac.
If the mapping website allows you to download a GPS file, Garmin can understand MPS and GPX (GPS eXchange format) files.
If the website uses a different format you can use free GPS Babel software to convert between GPS formats:
Thanks, but I have most of that part already. Where does the gpx file go on the Garmin itself. Does it go int a particular folder on the gps? Once is there do i pull up saved tracks on the gps or do i bring it up some other way.
Open MapSource, then go to File menu -> Open and open the GPX file (there is no separate Import function). It will not see a GPX file by default. In the lower right corner of the Open dialog box drop the little menu so it says All Files (*.*) then you will be able to select and open a GPX file.
This will add the information from the GPX file to the currently opened map in MapSource. You should see new waypoints, routes and tracks appear in MapSource. You can save the MapSource file then and upload the data to you GPS receiver from MapSource.
By the way, once you save the MapSource file you can delete the downloaded GPX file, you won't need that any more once the data is in MapSource.
So, you always have to add any external data to a map in MapSource first and then use MapSource to upload the data to your receiver.