Sounds like spark knock. Timing might be too far advanced or might have alot of carbon buildup on pistons. EGR might be clogged also. Pull a vaccum on the egr when engine is hot and idling, and see if the engine cuts off, if it does egr is good.
I have the same prob. I use premium fuel and the spark knock goes away. Ive tried seafoam, fuel injector cleaners, full tune up and all. Next thing im gonna try is the thermostat for the 22ret(10 degrees cooler than stock 22re thermostat), it'll help richen the fuel mixture a little. If that doesnt do it im just gonna let it ride. Cant justify opening up a motor that runs so damn good.

more than spark knock,although that was some of my noise.the small knock turned to a large knock and now it is not drivable,.my buddy who is a mech. listened to it and said piston rod kbnock.Ill know for sure when I take it apart.is there an easey fix whithout doing an entire rebuild and taking the motor out?

Gotta pull the oilpan, and wiggle the rod connected to the crank up and down. If there is noticeable play, remove the rod cap and inspect the bearing and most importantly the surface of the crank. If your lucky, you will still have a smooth surface on the crank. If so, replace the rod bearings with new ones (I suggest EB for 'em). However, keep in mind that this is only temporary, and the problem could still come back. Worst case scenario, you will then have to pull the motor, disassemble it, and get the crankshaft machined for the next oversized bearing. I am going to bet, that, once you pull the pan, that you will see remnants of the old timing chain (PO) guide stuck to the sump. And, if you do, plan on a rebuild.

BUT, that's not bad. $250 for machine work (block,crank,head) $250 for all new parts from EB,
You have a great motor. My first motor rebuild is in my 85 4Runner. FSM with step-by-step and torque settings, and you are golden. It really isn't hard at all. Whatever you find, or decide to do, I'll be rootin' for 'ya.