Default Help updating to 4.4 (TF201 Prime)

I've posted this on the TF201 board too but it seems pretty dead these days so I was hoping you guys over here could help me .

I'm looking into updating my unlocked/rooted TF201 to a 4.4.x ROM but they all seem to want me to be on version on X or of Y and it all gets a bit confusing. I flashed a custom ROM a year or so ago and all the information from the settings can be found below. Can anyone link me to a step by step process of getting my tablet ready to be flashed with a 4.4 ROM?

I'd also like to know if anyone could recommend a nice clean 4.4 ROM that focuses on performance over bells and whistles.

Any help would be great .