Have you signed up as an iPhone Developer and received your developer keys?
Don't worry if you're confused, its very confusing. Not many great guides out there that I know of either. Try this one for now: http://www.raywenderlich.com/2915/ios-code-signing-under-the-hood
Basically you need to set up not only your provisioning profile, but get all your certificates in order. Its a huge pain.
Here is some more reading material:
http://www.idev101.com/code/Distribution/checklist.html
http://www.idev101.com/code/Distribution/build.html
http://www.weston-fl.com/blog/?p=2442
I have done all this, I only need to upload the file now. The problem is how to get the project and send it to Apple
Hmm.. do you have Application Loader, does that work?
Have you managed to get an archive in the organizer? Select the archive, hit the "Validate..." button, if it passes, huzzah, then hit the "Submit..." button and you should be all set.
If either the "Validate..." or "Submit..." button returns an error, tell us what the error is so we can help. (Or just paste it into Google. It's quite likely someone else has already asked for help with the exact issue.)
If you haven't gotten an archive in the organizer yet, then what have you done, exactly?
Try this:
http://stackoverflow.com/questions/9635939/error-no-identities-are-available-for-signing-xcode-4-3-1
It looks like an annoying XCode update bug. Make sure you're signing your release build with the right certificate before making your archive.
It didn't work. Still have problems
The same problems? Or different problems? The more vague you describe your issues, the less chance you have of getting someone to help you.
Do you have any "Identities with out Provisioning Profiles" in your Code Signing Identity choices, as described in that stack overflow thread?
I don't think so...
You don't think so? Um, have you looked? You should find out for sure.