I have beaten rayquaza and evolved and have the three legendary birds but..

Well to level up faster I would suggest you go to hard dungeons and level up in them or you could simply have some joy seeds.But I will give you 5 joy seeds and then you can use them.

Help!
I can't move another step.
...Gasp! Waaaaaaaah!
Client: Charizard
Objective: Help me.
Place: Thunderwave Cave 1F
Difficulty: E
Reward: Poke + Joy Seed
1?8P N?Y? ???6
C4?6 F466 RS??

I'm in trouble...
I'm close to fainting...
Rescue is requested!
Client: Charizard
Objective: Help me.
Place: Thunderwave Cave 2F
Difficulty: E
Reward: Poke + Joy Seed
??8P N?S? ??66
(m)4?6 F?66 R7??

I can't get home!
Fighting a tough foe was a mistake...
My consciousness is slipping... Help...
Client: Charizard
Objective: Help me.
Place: Thunderwave Cave 3F
Difficulty: E
Reward: Poke + Joy Seed
1?8P N?(...)? ??66
N4?6 F466 RP??

Help me!
I was done in...
Aiyeeeeeeeeh!
Client: Charizard
Objective: Help me.
Place: Thunderwave Cave 4F
Difficulty: E
Reward: Poke + Joy Seed
F?8P N?(...)? ??7?
W4?6 F?66 RM??

I'm in trouble...
I'm famished...
I feel faint... Please help...
Client: Charizard
Objective: Help me.
Place: Thunderwave Cave 5F
Difficulty: E
Reward: Poke + Joy Seed
??8P N?+? ??7?
64?6 F466 RC??

All you can do is go to dungeons and fight or (I don't recomend this) use Joy Seeds.

Keep going in dungeons, and get missions everytime. Make it so all your misssions are needed in 1 dungeon to prevent going to 5different dungeons.. This is also a good way to make money

A good place to train is the sky tower and the dungeon were you beat groudon, depending on what Pokemon you have. They are good places becasue of there high leveled poekmon and many floores.

Either train in the makuhita dungeon, western cave or joy seeds are good too here's some wondermail

I'm scared!
I lost in a battle...
My consciousness is slipping... Help...
Client: Spinda
Objective: Help me.
Place: Mt. Steel 1F
Difficulty: E
Reward: Joy Seed + ? + ?
??FF 4?T? ?7?6
5R?1 F466 R7??

Help me!
I got lost in this dungeon!
I feel faint... Please help...
Client: Spinda
Objective: Help me.
Place: Mt. Steel 2F
Difficulty: E
Reward: Joy Seed + ? + ?
1?FF 4?0? ?76?
!R?1 F?66 R8??

Help!
I don't know how I did it, but I can't exit!
Someone!
Client: Spinda
Objective: Help me.
Place: Mt. Steel 3F
Difficulty: E
Reward: Joy Seed + ? + ?
4?FF 4?(...)? ?766
SR?1 F466 RW??

I'm too tired to move.
Fighting a tough foe was a mistake...
My consciousness is slipping... Help...
Client: Spinda
Objective: Help me.
Place: Mt. Steel 4F
Difficulty: E
Reward: Joy Seed + ? + ?
??FF 4?S? ?776
PR?1 F?66 R(...)??

I was attacked!
I've reached my limit...
Someone, please help!
Client: Spinda
Objective: Help me.
Place: Mt. Steel 5F
Difficulty: E
Reward: Joy Seed + ? + ?
??FF 4?(...)? ?77?
4R?1 F466 R6??

I can't get home!
Fighting a tough foe was a mistake...
Someone, please help!
Client: Spinda
Objective: Help me.
Place: Mt. Steel 6F
Difficulty: E
Reward: Joy Seed + ? + ?
4?FF 4?Y? ?7N6
KR?1 F?66 RP??

I'm sad and lonely.
I was attacked when I was sitting still!
Wroooooaaar! Someone!
Client: Spinda
Objective: Help me.
Place: Mt. Steel 7F
Difficulty: E
Reward: Joy Seed + ? + ?
F?FF 4?(...)? ?7N?
!R?1 F466 R8??

I can't get home!
I'm simply no good at fighting.
Rescue is requested!
Client: Spinda
Objective: Help me.
Place: Mt. Steel 8F
Difficulty: E
Reward: Joy Seed + ? + ?
4?FF 4?0? ?7P?
3R?1 F?66 R8??

take your strongest pokemon and 2 others you want to level up. go to the dojo and go to the team hydro dungeon. on floor 3 change your team members tatics to "get away" and let your strongest person fight them. each pokemon will get almost 3000 xp per time you do this and you can do this over and over!

Use a wondermail generator to get wondermails for joy seeds or go to silver trench, western cave buried relic or train at the makuhita dojo against rumblerock or team hydro