Default [Q] Best way to update to stock Kit Kat

Updating the Note 2 is so much more confusing then my old Atrix or Nexus 7.

Currently I'm running

Bell SGH-I317M
4.3 on MK5
Stock, rooted and Knox counter still at 0x0
No custom recovery

I'm looking to get to rooted stock 4.4 without flagging Knox.
Just looking for a brief explaination about the best way to go about it.
Do I need to update my bootloader first? Are there any images I can flash though Odin or do I have to install a custom reovery?

Thanks