4st weight loss....now time to build muscle :)

Hi all, stumbled across this website when looking up protein rich food souce ideas. a little about me. im a 30 year old female who has gone from 175+ pounds to 128-130pounds in just over a year. in that time i have gradually increased my strength training from 20 mins 5 days a week to 40 mins 5 days a week. its certainly shown me fabulous results but i now want to hone what i have and get optimum results. any comments would be greatfully recieved. food wise i have been boring sticking to cottage cheese, chicken breast, salmon, eggs, greek yogart and the obvious protein rich choices along with lots of fruit n veg and wholemean carb sources. i look forward to your imput guys n girls :)

congrats on the loss.
What are you hoping to achieve now/next?

Bchi


congrats on the loss.
What are you hoping to achieve now/next?

well i have signed up for survival of the fittest in november. i can run the distance no problem. being 5foot nothing my time isnt that great - (between 10min-12min mile depending on how far i run) i can manage a 10mile run no problem but the time could do with improving. 1h50 is my best so far. i certainly need to up my game in the strength department. atm i can bench press 27.5kg at my best for 8 reps. 30kg for only 4 before i lose form. i cannot do unassisted pull ups yet but my gym has an assisted machine and so far i can achieve 3sets of 12 reps at 35kg assisted, i can squat 50kg max 3sets or 8 reps, and can leg press 140kg. im not fullu sure what to expect with the survival of the fittest assult course but id emagine will certainly been alot of upper body strength needed. the distance in 10k. i guess i just need to hone what im doing but its an unknown for me. i dont want to gain great amounts of muscle mass but certainly want to improve strength greatly.