@import url('https://fonts.googleapis.com/css2?family=Oswald:wght@400;600;700&family=Roboto:wght@300;400;500&display=swap');

*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

:root {
  --bg:     #0d0d0d;
  --bg2:    #111111;
  --bg3:    #1a1a1a;
  --card:   #1e1e1e;
  --border: #2a2a2a;
  --red:    #cc1a1a;
  --red-h:  #e62020;
  --orange: #ff6a00;
  --text:   #f0f0f0;
  --muted:  #888;
  --radius: 10px;
}

html { scroll-behavior: smooth; }

body {
  background: var(--bg);
  color: var(--text);
  font-family: 'Roboto', sans-serif;
  font-size: 16px;
  line-height: 1.6;
}

/* ── NAV ── */
nav {
  position: sticky;
  top: 0;
  z-index: 100;
  background: rgba(13,13,13,0.97);
  backdrop-filter: blur(10px);
  border-bottom: 1px solid var(--border);
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 0 2.5rem;
  height: 64px;
}

.nav-logo {
  font-family: 'Oswald', sans-serif;
  font-size: 1.6rem;
  font-weight: 700;
  color: var(--text);
  text-decoration: none;
  letter-spacing: 2px;
  text-transform: uppercase;
}
.nav-logo span { color: var(--red); }

.nav-links { display: flex; gap: 0.25rem; list-style: none; }

.nav-links a {
  color: var(--muted);
  text-decoration: none;
  font-family: 'Oswald', sans-serif;
  font-size: 0.9rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  padding: 0.45rem 1rem;
  border-radius: 6px;
  transition: color 0.2s, background 0.2s;
}
.nav-links a:hover { color: var(--text); background: var(--bg3); }
.nav-links a.active { color: #fff; background: var(--red); }

/* ── HERO ── */
.hero {
  position: relative;
  min-height: 540px;
  display: flex;
  align-items: center;
  justify-content: center;
  text-align: center;
  overflow: hidden;
  background-image: url('https://upload.wikimedia.org/wikipedia/commons/6/66/Woman_doing_squat_workout_in_gym_with_barbell.jpg');
  background-size: cover;
  background-position: center 30%;
  padding: 7rem 1rem;
}
.hero::before {
  content: '';
  position: absolute;
  inset: 0;
  background: linear-gradient(
    to bottom,
    rgba(0,0,0,0.75) 0%,
    rgba(10,2,2,0.80) 50%,
    rgba(0,0,0,0.85) 100%
  );
}
.hero-content { position: relative; z-index: 1; }

.hero h1 {
  font-family: 'Oswald', sans-serif;
  font-size: clamp(2.6rem, 6vw, 5rem);
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 4px;
  line-height: 1.1;
}
.hero h1 span {
  background: linear-gradient(90deg, var(--red), var(--orange));
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
  background-clip: text;
}
.hero p { margin-top: 1.2rem; color: var(--muted); font-size: 1.1rem; max-width: 540px; margin-left: auto; margin-right: auto; }

.hero-btns { display: flex; gap: 1rem; justify-content: center; margin-top: 2rem; flex-wrap: wrap; }

.btn-primary {
  padding: 0.75rem 2rem;
  background: linear-gradient(135deg, var(--red), var(--orange));
  color: #fff;
  text-decoration: none;
  font-family: 'Oswald', sans-serif;
  font-size: 0.95rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  border-radius: 6px;
  transition: opacity 0.2s, transform 0.2s;
}
.btn-primary:hover { opacity: 0.88; transform: translateY(-2px); }

.btn-outline {
  padding: 0.75rem 2rem;
  border: 1px solid var(--border);
  background: transparent;
  color: var(--text);
  text-decoration: none;
  font-family: 'Oswald', sans-serif;
  font-size: 0.95rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  border-radius: 6px;
  transition: border-color 0.2s, transform 0.2s;
}
.btn-outline:hover { border-color: var(--red); color: var(--red); transform: translateY(-2px); }

/* ── SECTION WRAPPER ── */
.section {
  max-width: 1280px;
  margin: 0 auto;
  padding: 5rem 1.5rem;
}

.section-divider {
  border: none;
  border-top: 1px solid var(--border);
}

.section-title {
  font-family: 'Oswald', sans-serif;
  font-size: 2rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 3px;
  margin-bottom: 0.4rem;
  display: flex;
  align-items: center;
  gap: 0.75rem;
}
.section-title::before {
  content: '';
  display: inline-block;
  width: 5px;
  height: 2rem;
  background: linear-gradient(180deg, var(--red), var(--orange));
  border-radius: 3px;
  flex-shrink: 0;
}

.section-sub { color: var(--muted); font-size: 0.95rem; margin-bottom: 2.5rem; }

/* ── LEVEL TOGGLE ── */
.level-toggle {
  display: flex;
  gap: 0.5rem;
  margin-bottom: 2.5rem;
  background: var(--bg3);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 4px;
  width: fit-content;
}
.level-btn {
  padding: 0.55rem 1.6rem;
  border: none;
  border-radius: 6px;
  cursor: pointer;
  font-family: 'Oswald', sans-serif;
  font-size: 0.92rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  background: transparent;
  color: var(--muted);
  transition: all 0.2s;
}
.level-btn.active {
  background: linear-gradient(135deg, var(--red), var(--orange));
  color: #fff;
}

/* ── MUSCLE TABS ── */
.muscle-tabs {
  display: flex;
  gap: 0.4rem;
  flex-wrap: wrap;
  margin-bottom: 2.5rem;
}
.muscle-tab {
  padding: 0.5rem 1.3rem;
  border: 1px solid var(--border);
  border-radius: 50px;
  cursor: pointer;
  background: var(--card);
  color: var(--muted);
  font-family: 'Oswald', sans-serif;
  font-size: 0.9rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  transition: all 0.2s;
}
.muscle-tab:hover { border-color: var(--red); color: var(--text); }
.muscle-tab.active { background: var(--red); border-color: var(--red); color: #fff; }

/* ── EXERCISE GRID ── */
.exercise-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));
  gap: 1.5rem;
}

.exercise-card {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  overflow: hidden;
  transition: transform 0.2s, border-color 0.2s, box-shadow 0.2s;
}
.exercise-card:hover {
  transform: translateY(-5px);
  border-color: var(--red);
  box-shadow: 0 8px 32px rgba(204,26,26,0.15);
}

.exercise-img {
  width: 100%;
  height: 210px;
  object-fit: cover;
  object-position: top center;
  display: block;
  background: var(--bg3);
}

.ex-placeholder {
  width: 100%;
  height: 210px;
  background: linear-gradient(135deg, #1e1e1e 0%, #252525 100%);
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  gap: 0.6rem;
  color: var(--muted);
  font-size: 0.78rem;
  font-family: 'Oswald', sans-serif;
  letter-spacing: 1px;
  text-transform: uppercase;
}
.ex-placeholder svg { width: 56px; height: 56px; opacity: 0.35; }

.exercise-body { padding: 1.2rem; }

.exercise-name {
  font-family: 'Oswald', sans-serif;
  font-size: 1.05rem;
  font-weight: 600;
  letter-spacing: 0.5px;
  margin-bottom: 0.35rem;
}

.exercise-primary {
  font-size: 0.83rem;
  color: var(--orange);
  margin-bottom: 0.2rem;
}
.exercise-secondary {
  font-size: 0.78rem;
  color: var(--muted);
  margin-bottom: 0.85rem;
}

.exercise-sets {
  display: inline-flex;
  align-items: center;
  gap: 0.3rem;
  background: var(--bg3);
  border: 1px solid var(--border);
  border-radius: 50px;
  padding: 0.22rem 0.8rem;
  font-size: 0.8rem;
  font-family: 'Oswald', sans-serif;
  color: var(--muted);
  letter-spacing: 1px;
}
.exercise-sets strong { color: var(--red); }

/* ── HIDDEN PANELS ── */
.muscle-panel { display: none; }
.muscle-panel.active { display: block; }
.level-panel { display: none; }
.level-panel.active { display: block; }

/* ── NUTRITION SECTION ── */
#nutrition { background: var(--bg2); }

.goal-header {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 1.5rem;
  margin-bottom: 2rem;
  display: flex;
  align-items: flex-start;
  gap: 1.5rem;
  flex-wrap: wrap;
}
.goal-header-text h3 {
  font-family: 'Oswald', sans-serif;
  font-size: 1.3rem;
  letter-spacing: 1px;
  margin-bottom: 0.3rem;
}
.goal-header-text p { color: var(--muted); font-size: 0.9rem; }

.calorie-badge {
  display: inline-flex;
  align-items: center;
  gap: 0.4rem;
  background: linear-gradient(135deg, var(--red), var(--orange));
  color: #fff;
  font-family: 'Oswald', sans-serif;
  font-size: 1rem;
  font-weight: 600;
  padding: 0.4rem 1rem;
  border-radius: 50px;
  letter-spacing: 1px;
  white-space: nowrap;
}

.macro-bar {
  background: var(--bg3);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 1.3rem 1.5rem;
  margin-bottom: 2rem;
}
.macro-bar h3 {
  font-family: 'Oswald', sans-serif;
  font-size: 0.9rem;
  letter-spacing: 1px;
  text-transform: uppercase;
  color: var(--muted);
  margin-bottom: 1rem;
}
.macro-row { display: flex; align-items: center; gap: 1rem; margin-bottom: 0.6rem; }
.macro-label { width: 90px; font-size: 0.85rem; }
.macro-track { flex: 1; height: 8px; background: var(--bg); border-radius: 4px; overflow: hidden; }
.macro-fill { height: 100%; border-radius: 4px; }
.macro-fill.protein { background: linear-gradient(90deg, var(--red), #ff4d4d); }
.macro-fill.carbs   { background: linear-gradient(90deg, var(--orange), #ffd000); }
.macro-fill.fat     { background: linear-gradient(90deg, #4d9fff, #7b2fff); }
.macro-pct { font-size: 0.8rem; color: var(--muted); width: 36px; text-align: right; }

.plan-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
  gap: 1.5rem;
  margin-bottom: 2rem;
}

.plan-card { background: var(--card); border: 1px solid var(--border); border-radius: var(--radius); overflow: hidden; }

.plan-card-header {
  padding: 1rem 1.4rem;
  background: linear-gradient(135deg, rgba(204,26,26,0.8), rgba(255,106,0,0.8));
  font-family: 'Oswald', sans-serif;
  font-size: 1rem;
  font-weight: 600;
  letter-spacing: 1px;
  text-transform: uppercase;
}
.plan-card-body { padding: 1.1rem 1.4rem; }

.meal { padding: 0.7rem 0; border-bottom: 1px solid var(--border); }
.meal:last-child { border-bottom: none; }
.meal-label { font-size: 0.75rem; font-family: 'Oswald', sans-serif; letter-spacing: 1px; text-transform: uppercase; color: var(--orange); margin-bottom: 0.2rem; }
.meal-name { font-weight: 500; font-size: 0.92rem; margin-bottom: 0.12rem; }
.meal-macros { font-size: 0.78rem; color: var(--muted); }

.tips-list { list-style: none; margin-top: 1.5rem; }
.tips-list li { padding: 0.55rem 0; border-bottom: 1px solid var(--border); font-size: 0.9rem; display: flex; gap: 0.5rem; }
.tips-list li:last-child { border-bottom: none; }
.tips-list li::before { content: '▸'; color: var(--orange); flex-shrink: 0; }

/* ── SUPPLEMENTS ── */
.supplement-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(200px, 1fr));
  gap: 1rem;
  margin-top: 1rem;
}
.supplement-card {
  background: var(--bg3);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 1.1rem;
  display: flex;
  flex-direction: column;
  gap: 0.3rem;
}
.supplement-name { font-family: 'Oswald', sans-serif; font-size: 1rem; font-weight: 600; }
.supplement-why { font-size: 0.82rem; color: var(--muted); flex: 1; }
.supplement-dose { margin-top: 0.5rem; font-size: 0.8rem; color: var(--orange); font-family: 'Oswald', sans-serif; letter-spacing: 0.5px; }

/* ── FOOTER ── */
footer {
  border-top: 1px solid var(--border);
  padding: 2.5rem;
  text-align: center;
  color: var(--muted);
  font-size: 0.85rem;
}
footer span { color: var(--red); }

/* ── EXERCISE TARGETS ── */
.exercise-targets {
  font-size: 0.8rem;
  color: var(--muted);
  margin-bottom: 0.85rem;
  line-height: 1.5;
}

/* ── BG ALT ── */
.bg-alt { background: var(--bg2); }

/* ── INTRO SECTION ── */
.intro-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(240px, 1fr));
  gap: 1.5rem;
  margin-top: 1rem;
}

.intro-card {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 1.8rem 1.5rem;
  transition: transform 0.2s, border-color 0.2s, box-shadow 0.2s;
}
.intro-card:hover {
  transform: translateY(-4px);
  border-color: var(--orange);
  box-shadow: 0 6px 24px rgba(255,106,0,0.1);
}

.intro-icon-box {
  width: 48px;
  height: 48px;
  border-radius: 12px;
  background: linear-gradient(135deg, rgba(204,26,26,0.15), rgba(255,106,0,0.15));
  display: flex;
  align-items: center;
  justify-content: center;
  margin-bottom: 1rem;
  color: var(--orange);
}
.intro-icon-box svg { width: 26px; height: 26px; }

.intro-card h3 {
  font-family: 'Oswald', sans-serif;
  font-size: 1.1rem;
  font-weight: 600;
  letter-spacing: 0.5px;
  margin-bottom: 0.6rem;
}
.intro-card p { font-size: 0.9rem; color: var(--muted); line-height: 1.65; }

/* ── VIDEO SECTION ── */
.video-wrapper {
  position: relative;
  padding-bottom: 56.25%;
  height: 0;
  overflow: hidden;
  border-radius: var(--radius);
  border: 1px solid var(--border);
  background: var(--bg3);
  max-width: 900px;
  margin: 0 auto;
}
.video-wrapper iframe {
  position: absolute;
  top: 0;
  left: 0;
  width: 100%;
  height: 100%;
  border-radius: var(--radius);
}

/* ── INLINE LINK ── */
.inline-link {
  color: var(--orange);
  text-decoration: none;
  border-bottom: 1px solid transparent;
  transition: border-color 0.2s, color 0.2s;
}
.inline-link:hover { border-bottom-color: var(--orange); color: #fff; }

/* ── CONTACT / LISAINFO ── */
.contact-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));
  gap: 1.5rem;
  margin-top: 1rem;
}

.contact-card {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 1.6rem;
  transition: border-color 0.2s;
}
.contact-card:hover { border-color: var(--red); }

.contact-card h3 {
  font-family: 'Oswald', sans-serif;
  font-size: 1.1rem;
  font-weight: 600;
  letter-spacing: 1px;
  text-transform: uppercase;
  margin-bottom: 1rem;
  color: var(--orange);
}
.contact-card p { color: var(--muted); font-size: 0.9rem; margin-bottom: 0.4rem; }

.contact-email {
  font-family: 'Oswald', sans-serif;
  font-size: 1rem;
  color: var(--text) !important;
  letter-spacing: 0.5px;
  margin-top: 0.5rem !important;
}
.contact-hours { color: var(--muted); font-size: 0.83rem; line-height: 1.7; }

/* ── RESPONSIVE ── */
@media (max-width: 700px) {
  nav { padding: 0 1rem; }
  .nav-links a { font-size: 0.8rem; padding: 0.4rem 0.7rem; }
  .level-btn { padding: 0.5rem 0.9rem; font-size: 0.82rem; }
  .hero h1 { letter-spacing: 2px; }
  .intro-grid { grid-template-columns: 1fr; }
  .contact-grid { grid-template-columns: 1fr; }
}