Upgrade from what?? 1.4??
Quite a long list of stuff you need, do a serach came up not long ago.
To make F7P to F7R you need to bore it out to 2.0, fit a 1.9 D, or f7r crank, f7r pistons, and i'm sure there are more issues.
At the end of the day not worth it, may as well get an f7r engine complete