1. warm up engine (try to have idle at factory spec)
2.turn off engine
3.disconnect tps(important)Click here for tps location and Idle adjustment tutorial
4.connect the timing light to battery and cylinder 1 ignition wire(set timing light at exactly zero)
5.start the engine
6.point gun at markings on crank pulley(line up center of crank pulley, notch, and alignment pin)
7.the alignment pin should be pointing at the last notch towards driver side. This is 20 degrees
before top dead center.(you dont adjust the timing light dial)
8.If it is not at the right notch, loosen the two 10mm bolts holding distributor and rotate distributor
in the direction that causes pin to line up with 20 degree notch. Only loosen enough so you can rotate distributor.
It only has to move a small amount.(note: you are only rotating the dist. a maximum half inch or the width of one tooth. you are not removing the distributor)

Links

Top Dead Center
Timing-Distributor
Dist. timing trouble-shoot
Timing Chain Rattle(1991-1998)
Timing Chain (DOHC) Incomplete