Not that you need it anymore but here is my setup:
Pack
https://www.outdoorgearlab.com/reviews/ ... i-flash-65
Quilt
https://enlightenedequipment.com/revel ... -charcoal/
Tarp
https://www.amazon.com/dp/B00205GHZU/re ... 6395152951
I use a snow peak titanium cup with a homemade cat food can stove. In addition to the cat food can, I made Jim Woods supercat wind screen, and a pot lid out of a discarded tin can top.
The lightest and best ground cover to use is tyvek house wrap, people sell it in pieces on ebay.
Ground pad and pillow should be determined by you since everyone has a different preference.
If you go with a Sawyer water filter, get the big one, the small one takes too long to filter, and the weight difference isn't all that much. I use 2 big Gatorade bottles for water storage.
Thru hike means expensive resupply already, save money by getting a dehydrator and making your own food. Also try the meals at home using the gear you will be cooking with before you go!
Im in the West but I hear the AT means bears and bugs. Might want to consider a hammock and bear can.
Clothing for 7 day trip:
One pair hiking pants with zip off legs, buy quality here.
Light weight down jacket
Frog toggs rain gear
Trail runners, not hiking boots!
4 pairs hiking socks
3 pairs REI hiking underwear ( they somehow feel and smell fresh, even after 3 days hiking and they don't chaf)
Wool Head sock
It's been awhile since I weighed everything, but I think I range between 25-30 pounds for a 5 day trip, and that is with food and water.
Other observations
If you chaf, before you start take deodorant and apply it to the areas between your legs that rub together, it will prevent it. If you do get a rash, hand sanitizer burns, but really helps in recovery.
Take Tylenol for aches and benadryl in case you need help sleeping.
You don't need a giant knife, a small swiss army or Mora works fine.
Take any rocks or twigs that get in your shoe out right away! It is a pain to stop, but a blister will make your trip suck even more
Fill up on water every time you come across it, maps can be wrong, and streams can go dry. (More important in the West)
Pick an elevated dry campsite if possible, moisture goes to the lowest point so if you don't want to wake up wet, stay high and dry. Always lay where you want to camp, before pitching the tarp, the ground could look level but be very lumpy, or on a slope. Also, look up for dead branches overhead.
Keep your garbage and any cooking away from your sleeping area, for bear and other animal reasons( A friend of mine went to bed with his trail mix, and woke up covered in mice)
Biggest one is to condition yourself before you go! Best way is to do small hikes (8-12 miles) with lots elevation change once a week for several weeks before the trip. It helps if you are active already, but the only way to train for hiking is to hike, and remember, the downhill can hurt just as bad as the up, don't be afraid to use poles to reduce shock on your knees (They can also double as tarp poles).