Q-Flash is the way to go and the safest way too. You need to unpack the bios file after downloading it. You should have 3 bios files from the unpack. Copy all three files to a USB drive with nothing else on the drive. Boot into bios with the USB installed into a USB 2.0 port and enter Q-Flash and update, just follow the instructions. The USB drive will show up as a HDD. If you don't know which file, don't worry. If you pick the wrong file, BIOS will let you know. Pick another file till you get the right file. Easy Peezy. And safe.