Alright I made a quick 5 minute video on how to do it... this is honestly a very easy upgrade... the basics:
Take out your fog lights by pushing the clip isn't of the bumper with a screw driver of your hand and unplug them> Open them up > Take out old bulbs > remove metal hinge that holds bulb in place > get a dremel with a boring bit > bor out the opening until it's big enough to fit an h7 bulb down and into it > need to make sure it's nice and snug in there > put clip back on and make sure bulb isn't going to move at all > if it does, use rubber silicon to secure it better > look at your cap and cut off the existing CIRCULAR connection > splice in another adapter like the one already in your cap > Plug cap adapters back into your bulb in any order > reinstall in the car. Very simple and straight forward.. my video sucks, trust me. Just start doing it and you really can't mess it up.
http://www.nwbmwclub.com/videos/h7fogsdiy.wmv right click save as