Taken from this website :
http://www.benmalen.com/blog/samsun...how-root-backup-flash-custom-rom-return-stock
Samsung GALAXY S III (GT-I9300) - How to Root, Backup, Flash Custom ROM, & Return to Stock
Submitted by Ben on Fri, 27/07/2012 - 7:29pm
Rooting
Close Kies if it is running.
Extract Odin3-v1.85.zip and run Odin3 v1.85.exe
Turn off phone
Hold Vol Down + Home + Power
Press Vol Up
Connect phone and check that Odin3 days "Added!!" and the "ID:COM" port shows the device connected (e.g. "0:[COM4]" highlighted in yellow)
Make sure only "Auto Reboot" and "F. Reset Time" are checked
Extract CF-Root-SGS3-v6.4.zip (but not the tar file)
Click PDA in Odin3 and select CF-Root-SGS3-v6.4.tar
Click Start
Wait for a big green "PASS!" to show
Device will reboot, you may disconnect from USB
Backup
Turn off phone
Hold Vol Up + Home + Power
Vol Up/Down to highlight menu item and Power to select
Choose "backup and restore" > "backup"
"Backup complete!" will show when done
Choose "reboot system now"
Connect to computer with USB and copy "clockworkmod"
Backup EFS
"HC-kTool IMEI Recovery Samsung Galaxy S2"
http://www.youtube.com/watch?v=iY9cDkj4CCw
Install kTool HELLCAT from the app store
Run the app
"Backup EFS to /sdcard/efs.img"
Verify backup by selecting "Yes" > "Run Check"
Connect to computer with USB and copy "efs.img" & "efs.tar.gz"
Triangle Away
Connect to PC
Copy "TriangleAway-v1.70.apk" to your phone's SD card
Disconnect from PC
Turn on WiFi
Using "My Files", navigate to extSdCard and open TriangleAway-v1.70.apk
(Select "Allow installtion of non-Market apps" under "Unknown sources" if prompted)
Install Triangle Away
Run app
Confirm GT-I9300
Download add-on if prompted (Turn on WiFi!)
"Reset flash counter" > "Continue"
Vol Up
Flash Custom ROM
Custom -
http://galaxys3root.com/galaxy-s3-roms/how-to-install-custom-rom-on-root...
Make sure you are rooted first
Connect to PC and put rom.zip onto SD card
Vol Up + Home + Power
wipe data/factory reset
wipe cache partition
advanced > Wipe Dalvik Cache
Additional steps to remove Optus bloatware
mounts and storage
format /cache
format /system
format /data
format /preload
install zip from sdcard > choose zip from sdcard > CheckROM_EvoHD_V3_5.zip
+++++Go Back+++++
reboot system now
Reset phone for warranty by flashing stock ROM
Stock Optus ROM
http://www.sammobile.com/firmware/?page=3&model=GT-I9300&pcode=OPS&os=1&...
"How to un-root & flash a stock ROM – Samsung Galaxy S III – GT-I9300"
http://www.totallydubbed.net/2012/06/20/how-un-root-flash-stock-rom-sams...
Reset phone for warranty (use this method if firmware/rom has not been made available to download)
http://forum.xda-developers.com/showthread.php?t=1721380
Run Triangle Away
Restore original nandroid backup with CWM
Vol Up + Home + Power
install zip from sdcard > choose zip from sdcard > SU-BusyBox-CWM_Manager-Uninstaller.zip
then CWM_I9300_Stock_Recovery_1_.zip
+++++Go Back+++++
wipe data/factory reset
reboot system now
Connect to PC, delete EVERYTHING in Phone (yep! don't worry)
Factory Reset from Settings