Use your USB stick, which hopefully is already formatted for use on the FG. Plug this into your computer so it mounts on your desktop. You will drag the FG bin files which you donwloaded from Roland onto this USB stick (use a clean stick when doing so, if necessary copy your existing files from the stick onto your desktop to back them up temporarily) Before dragging onto the USB stick, be SURE to fully un-zip the file you downloaded from Roland, and only drag the bin files to the USB stick.....not the folder IT comes in!!!
after copying the bin files to the stick.....eject the USB stick from your computer, and install it again on your FG, powered down. Turn on the FG.....it will boot to a blue screen which will display the progress of the new installation. Once done, it says "completed". Power down your FG.
Now power up your FG. there you go! do a factory reset. Enjoy!
Oh.....and read the instructions that came in the download. It is well written, brief, and follows you though step by step in a concise manner. It also tells you about all the new features you are getting with this update.....marvelous!