this is all i did, be aware if it all goes tits up there is no one to blame but you

download your preferred firmware, unzip it, make sure you get the one for your box.
download and install Burn Card Maker, the quickest way is to google it and follow the link back to this site.
install your sd card to your laptop/pc, i usually format mine but it doesn't matter as BCM does this.
run BCM - select sd card in 'choose disk' - tick all except 'erase bootloader' -select your unzipped image file - 'make' - and let it do its stuff.
power down your ultimate and install the sd card.
the only other thing plugged into the box is the hdmi cable.
turn the ultimate upside down and lay it flat you will see a tiny hole in the base.
find yourself a safety pin or something similar that is small enough to go in the hole, keeping it straight push the pin in the hole and you should hear a click from a tiny micro switch, practice a few times.
press in the pin and power on your ultimate.
if all is going well you will see the android guy doing his thing, remove the pin.
make sure you turn your tv to the correct hdmi output for your box, my tv won't let me do this while i first power on the box.
takes around 6 minutes for process to complete.
good luck.
as i said earlier i wasn't too keen on the ATV f/w so flashed to the 'normal' version, just follow the same steps.
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