Actually, the suspension is setup for 165# rider from the factory. You can try adjusting it, but 290 is really pushing it for the stock springs. As an experiment, add 5 rounds of preload to the front forks (ignore the lines, just turn the adjustment nuts clockwise 5 full turns). Stiffen the compression by turning the lower adjustment screw clockwise 2 clicks. Turn the rebound adjustment on the top of the forks 1 click clockwise.
In the rear, stiffen the compression by 2 clicks. You should also add 2 rounds of spring preload if you have a spanner wrench.
Carefully give it a test ride to allow the suspension to settle into the new settings and for you to get used to the feel.
This will not get you a tuned suspension for your size and riding habits, but it should be better than stock for the short term. You can always adjust back to stock if you don't like it in 5 min by reversing the above adjustments. You really should upgrade the fork springs from the stock 0.85 to 1.1 kg.