While you're getting ready, I'm just going to type some notes up in here.
TWRP adb sideload will load and install a rom -
ADB Sideload | TeamWin
Personally, I prefer to do a push, see that the file got there and then just install normally in TWRP.
First, make sure that adb is ok and connected - go into TWRP, then plug in to USB (not USB 3 port) and then in terminal window:
./adb devices
Verify that it gives an output for the phone. Yours will be different, but mine is -
List of devices attached
FA443SF03116 recovery
When successful, from TWRP main screen, choose Mount. At the bottom, you'll have a thing that looks like a label - but it's really a button - that says something like Internal Storage.
Tap that. Decide which storage you want to use, internal or sd card.
Back button on lower right to main TWRP screen.
Now - Advanced, File Manager
Look around and see how your storage areas are named by TWRP. Mine are named sdcard (that is really the internal storage lol) and external_sd (that is really the sd card). Go ahead and surf into either so you're comfortable.
Note the name of the one you want to use for your rom zip file.
OK.
Now move or copy the rom zip file over to where you have adb. Using the Finder and drag and drop, or command-c/command-v, is just fine for that.
Then in terminal window (and note my example uses my external sd, by its TWRP name, you need to make the last bit match your needs:
./adb push name-of-your-rom.zip /external_sd
So, let's make sure that the syntax is showing up ok on your browser. I said:
./adb (spacebar) file-I-want-on-phone (spacebar) name of storage folder according to TWRP
When complete (and expect it to take some time), back out of File Manager to Advanced menu, and back in to File Manager - and now surf there to ensure that your copy was really ok.
Back out until main TWRP window, Install, profit!