What's wrong with my d16z6? Bent valve or bad spark plug/ spark plug wires?

I've got a d16z6 and its got issues. The engine sounds like something is knocking and white smoke comes out of the tailpipe. The engine dies at 4,500rpm. I have replaced a heater hose, a thermostat and took off distributor (i'm using the same distributor) a day before this happened, i put everything back to its torque specs and put the spark plug wires back to its firing order. The timing belt is not broken in any way so there's almost no way for a bent valve to happen. The head gasket has been been replaced recently by the honda dealership so i doubt there's a blown head gasket. And also the engine sounds almost like a compression test when its being revved. I have no doubt that the car is running on 3 of its 4 cylinders. The engine overheated a week ago due to a slashed heater hose, so i replaced that with a new one (this was before the engine started to be a r*tarded d series) so i took it for a test drive the car overheated again and then hours later i replaced the thermostat. Until today this happened to me.

A loud knock is usually a "spun rod bearing", a piston is hitting the head, which often also blows the head gasket.

You need to do ca compression test, but the load compression noise probably again from the head lifting away from the head gasket. These are thing which can often happen to Honda engine if they are over heated severely.

Mostly likely the engine is now rubbish, sorry dude.