:root {
  --bg: #111511;
  --card: #1a1f1a;
  --card2: #202820;
  --field: #223022;
  --field-empty: #151a15;
  --line: #2f3a2e;
  --line2: #3b4d39;
  --text: #f1f4ee;
  --muted: #a3ad9f;
  --dim: #6f7a6b;
  --lime: #c5f36a;
  --lime-ink: #142006;
  --lime-soft: rgba(197, 243, 106, .14);
  --radius: 22px;
  --safe-b: env(safe-area-inset-bottom, 0px);
  --safe-t: env(safe-area-inset-top, 0px);
}
* { box-sizing: border-box; -webkit-tap-highlight-color: transparent; }
html, body { margin: 0; background: var(--bg); color: var(--text); }
body {
  font: 16px/1.4 -apple-system, BlinkMacSystemFont, "SF Pro Text", "Segoe UI", Roboto, sans-serif;
  -webkit-font-smoothing: antialiased;
  min-height: 100vh;
}
button, input, textarea { font: inherit; color: inherit; }
button { cursor: pointer; border: 0; background: none; padding: 0; }
.wrap { max-width: 560px; margin: 0 auto; padding: calc(var(--safe-t) + 14px) 18px calc(var(--safe-b) + 110px); }

/* header */
.top { display: flex; align-items: center; gap: 14px; padding-bottom: 18px; border-bottom: 1px solid var(--line); margin: 0 -18px; padding-left: 18px; padding-right: 18px; }
.logo { width: 52px; height: 52px; border-radius: 15px; background: var(--lime); display: grid; place-items: center; transform: rotate(-4deg); flex: none; }
.brand { flex: 1; min-width: 0; }
.brand h1 { margin: 0; font-size: 25px; letter-spacing: -.5px; font-weight: 800; }
.brand h1 span { color: var(--lime); font-weight: 600; }
.brand small { display: block; font-size: 11.5px; letter-spacing: 2.6px; color: var(--muted); font-weight: 700; margin-top: 1px; }
.sync { display: flex; align-items: center; gap: 6px; color: var(--muted); font-size: 14px; white-space: nowrap; }
.sync.warn { color: #f0c36a; }
.btn-ghost { border: 1px solid var(--line2); border-radius: 14px; padding: 9px 13px; color: var(--lime); display: flex; align-items: center; gap: 6px; font-size: 15px; }

h2.title { font-size: 34px; letter-spacing: -1px; margin: 24px 0 16px; font-weight: 800; }

/* day + week tabs */
.days { display: grid; grid-template-columns: repeat(6, 1fr); gap: 7px; }
.day { border: 1.5px solid var(--line); border-radius: 15px; padding: 9px 2px; text-align: center; background: var(--card); }
.day small { display: block; font-size: 11px; letter-spacing: 1px; color: var(--muted); }
.day b { display: block; font-size: 16px; font-weight: 600; margin-top: 2px; }
.day.on { background: var(--lime); border-color: var(--lime); color: var(--lime-ink); }
.day.on small { color: #3c5a10; }
.day .tick { display: block; height: 4px; width: 18px; margin: 5px auto 0; border-radius: 3px; background: transparent; }
.day.done .tick { background: var(--lime); }
.day.on.done .tick { background: var(--lime-ink); }
.weekhead { display: flex; justify-content: space-between; align-items: baseline; margin: 20px 2px 10px; }
.weekhead b { font-size: 17px; }
.weekhead span { color: var(--muted); font-size: 15px; }
.weeks { display: flex; gap: 7px; overflow-x: auto; padding-bottom: 4px; scrollbar-width: none; scroll-snap-type: x proximity; }
.weeks::-webkit-scrollbar { display: none; }
.wk { flex: 0 0 58px; border: 1.5px solid var(--line); border-radius: 15px; padding: 7px 0; text-align: center; background: var(--card); scroll-snap-align: start; }
.wk small { display: block; font-size: 12px; color: var(--muted); }
.wk b { display: block; font-size: 21px; font-weight: 600; }
.wk.on { background: var(--lime); border-color: var(--lime); color: var(--lime-ink); }
.wk.on small { color: #3c5a10; }
.wk.has:not(.on) { border-color: var(--line2); }

/* summary */
.summary { margin-top: 16px; border-radius: var(--radius); padding: 20px 22px; background: linear-gradient(140deg, #263424, #1b221a 70%); border: 1.5px solid #34482f; }
.summary .row { display: flex; justify-content: space-between; }
.big { font-size: 34px; font-weight: 700; letter-spacing: -.5px; }
.big span { color: var(--muted); font-weight: 500; }
.summary p { margin: 0; color: var(--muted); font-size: 15px; }
.bar { height: 5px; border-radius: 4px; background: #2e3a2c; margin: 16px 0 14px; overflow: hidden; }
.bar i { display: block; height: 100%; background: var(--lime); border-radius: 4px; transition: width .3s; }
.summary .date { display: flex; justify-content: space-between; color: var(--muted); font-size: 15px; }
.summary .date b { color: var(--text); font-weight: 500; }

.sec { display: flex; justify-content: space-between; align-items: baseline; margin: 26px 2px 12px; }
.sec b { font-size: 13px; letter-spacing: 2.6px; color: var(--muted); }
.sec span { color: var(--muted); font-size: 15px; }

/* exercise card */
.ex { background: var(--card); border: 1.5px solid var(--line); border-radius: var(--radius); margin-bottom: 14px; overflow: hidden; }
.ex.open { border-color: #4b6a3c; }
.exhead { display: flex; gap: 14px; padding: 14px; align-items: center; width: 100%; text-align: left; }
.thumb { position: relative; width: 82px; height: 82px; border-radius: 16px; overflow: visible; flex: none; }
.thumb img { width: 82px; height: 82px; border-radius: 16px; display: block; background: #eef2e8; }
.thumb .ok { position: absolute; left: -4px; bottom: -4px; width: 24px; height: 24px; border-radius: 8px; background: var(--lime); border: 2.5px solid var(--card); display: grid; place-items: center; }
.exinfo { flex: 1; min-width: 0; }
.exinfo h3 { margin: 0; font-size: 19px; font-weight: 700; letter-spacing: -.2px; }
.exinfo .sub { color: var(--muted); font-size: 14.5px; margin-top: 2px; }
.exinfo .meta { color: var(--muted); font-size: 14.5px; margin-top: 4px; }
.exinfo .meta i { font-style: normal; color: var(--dim); padding: 0 6px; }
.chev { color: var(--muted); flex: none; transition: transform .2s; }
.ex.open .chev { transform: rotate(90deg); }
.exbody { padding: 0 18px 18px; }

.last { display: flex; justify-content: space-between; align-items: center; gap: 10px; background: var(--lime-soft); border: 1px solid #3f5a2a; border-radius: 16px; padding: 12px 14px; margin: 2px 0 14px; }
.last .lbl { font-size: 12px; letter-spacing: 1.6px; font-weight: 700; color: #b5d77a; }
.last .val { font-size: 19px; font-weight: 700; margin-top: 1px; }
.last .val small { color: var(--muted); font-size: 14px; font-weight: 500; }
.last.none { background: transparent; border-style: dashed; border-color: var(--line2); }
.last.none .val { font-size: 15px; font-weight: 500; color: var(--muted); }
.pill { border: 1px solid #5d7d3a; color: var(--lime); border-radius: 12px; padding: 7px 11px; font-size: 14px; white-space: nowrap; }

.info { display: flex; gap: 18px; color: var(--muted); font-size: 14.5px; padding: 0 2px 12px; border-bottom: 1px solid var(--line); margin-bottom: 12px; }
.info b { color: var(--text); font-weight: 500; }

.grid { display: grid; gap: 8px; align-items: center; }
.grid.std { grid-template-columns: 26px 1.7fr 1fr .9fr 52px; }
.grid.drop { grid-template-columns: 26px 1fr 1fr 1fr .8fr 52px; }
.gh { color: var(--muted); font-size: 14px; text-align: center; padding-bottom: 2px; }
.gh:first-child { text-align: left; }
.sn { color: var(--muted); font-size: 15px; text-align: center; }
.f { width: 100%; height: 52px; border-radius: 14px; border: 1.5px solid var(--line2); background: var(--field-empty); text-align: center; font-size: 18px; font-variant-numeric: tabular-nums; outline: none; -moz-appearance: textfield; padding: 0 2px; }
.f::-webkit-outer-spin-button, .f::-webkit-inner-spin-button { -webkit-appearance: none; margin: 0; }
.f:focus { border-color: var(--lime); }
.f::placeholder { color: var(--dim); }
.f.pre { color: #b5d77a; border-style: dashed; border-color: #5d7d3a; }
.row-done .f { background: var(--field); border-color: #3e5536; }
.tk { width: 52px; height: 52px; border-radius: 14px; background: #262d25; display: grid; place-items: center; color: var(--dim); }
.tk.on { background: var(--lime); color: var(--lime-ink); }
.foot { display: flex; justify-content: space-between; align-items: center; margin-top: 12px; color: var(--muted); font-size: 14.5px; }
.foot button { color: var(--muted); display: flex; align-items: center; gap: 6px; }
.note { color: var(--muted); font-size: 13.5px; margin: 10px 2px 0; }
.amrap { margin-top: 14px; border: 1.5px solid var(--line); border-radius: 16px; padding: 12px 14px; display: flex; align-items: center; justify-content: space-between; gap: 12px; }
.amrap .lbl { font-size: 12px; letter-spacing: 1.6px; font-weight: 700; color: var(--muted); }
.amrap .t { font-size: 15px; margin-top: 2px; }
.amrap .f { width: 90px; }

/* bottom nav */
.nav { position: fixed; left: 0; right: 0; bottom: 0; background: rgba(17, 21, 17, .96); border-top: 1px solid var(--line); padding: 10px 0 calc(var(--safe-b) + 10px); backdrop-filter: blur(10px); -webkit-backdrop-filter: blur(10px); z-index: 5; }
.nav .in { max-width: 560px; margin: 0 auto; display: grid; grid-template-columns: 1fr 1fr; }
.nav button { display: flex; flex-direction: column; align-items: center; gap: 3px; color: var(--muted); font-size: 15px; }
.nav button.on { color: var(--lime); }

/* programme page */
.pday { background: var(--card); border: 1.5px solid var(--line); border-radius: var(--radius); padding: 16px; margin-bottom: 14px; }
.pday h3 { margin: 0 0 4px; font-size: 19px; }
.pday p { margin: 0 0 10px; color: var(--muted); font-size: 14.5px; }
.pex { display: flex; align-items: center; gap: 12px; padding: 8px 0; border-top: 1px solid var(--line); width: 100%; text-align: left; }
.pex img { width: 52px; height: 52px; border-radius: 12px; background: #eef2e8; flex: none; }
.pex b { display: block; font-weight: 600; }
.pex small { color: var(--muted); font-size: 14px; }
.card { background: var(--card); border: 1.5px solid var(--line); border-radius: var(--radius); padding: 16px; margin-bottom: 14px; }
.card h3 { margin: 0 0 6px; font-size: 18px; }
.card p { margin: 0 0 12px; color: var(--muted); font-size: 14.5px; }
.btn { background: var(--lime); color: var(--lime-ink); border-radius: 14px; padding: 13px 16px; font-weight: 700; width: 100%; font-size: 16px; }
.btn.sec2 { background: transparent; color: var(--lime); border: 1.5px solid #5d7d3a; margin-top: 8px; }
.codebox { word-break: break-all; background: var(--field-empty); border: 1px solid var(--line2); border-radius: 12px; padding: 10px; font-size: 13px; color: var(--muted); margin-top: 10px; }

/* modal */
.modal { position: fixed; inset: 0; background: rgba(0, 0, 0, .72); z-index: 20; display: grid; place-items: center; padding: 20px; }
.sheet { background: var(--card); border: 1.5px solid var(--line2); border-radius: 26px; padding: 18px; max-width: 420px; width: 100%; }
.sheet img { width: 100%; border-radius: 18px; display: block; background: #eef2e8; }
.sheet h3 { margin: 14px 0 2px; font-size: 21px; }
.sheet .sub { color: var(--muted); font-size: 14.5px; }
.sheet p { color: #d6ddd2; font-size: 15.5px; margin: 10px 0 14px; }
.sheet .legend { display: flex; gap: 16px; color: var(--muted); font-size: 13px; margin-top: 8px; }
.sheet .legend i { display: inline-block; width: 12px; height: 12px; border-radius: 4px; vertical-align: -1px; margin-right: 5px; }

/* gate */
.gate { min-height: 80vh; display: grid; place-items: center; text-align: center; }
.gate .logo { margin: 0 auto 18px; width: 64px; height: 64px; }
.gate h1 { font-size: 30px; margin: 0 0 8px; }
.gate p { color: var(--muted); max-width: 320px; margin: 0 auto 22px; }
.toast { position: fixed; left: 50%; bottom: calc(var(--safe-b) + 92px); transform: translateX(-50%); background: #2a3528; border: 1px solid var(--line2); color: var(--text); padding: 10px 16px; border-radius: 14px; font-size: 14.5px; z-index: 30; max-width: 90vw; }
.grid.drop .f { font-size: 15.5px; letter-spacing: -.3px; padding: 0; }
.grid.drop { gap: 6px; }

/* ---- GRW 01 additions ---- */
.nav .in.n3 { grid-template-columns: 1fr 1fr 1fr; }
.grid.g3 { grid-template-columns: 26px 1.6fr 1fr 52px; }
.day small.var { font-size: 12px; letter-spacing: .5px; font-weight: 700; margin-top: 1px; color: inherit; opacity: .75; }
.day b { white-space: nowrap; }
.day.opt:not(.on) { border-style: dashed; }
.ph { display: grid; place-items: center; width: 82px; height: 82px; border-radius: 16px; background: #eef2e8; color: #9aa595; }
.ph.big { width: 100%; height: auto; aspect-ratio: 1; gap: 8px; align-content: center; }
.ph.big svg { width: 64px; height: 64px; }
.ph small { font-size: 14px; color: #6f7a6b; }
.pex .ph { width: 52px; height: 52px; border-radius: 12px; }
.last .tgt { text-align: right; padding-left: 14px; border-left: 1px solid #3f5a2a; }
.last .tgt .val { color: var(--lime); }
.summary .focus { color: var(--muted); font-size: 14.5px; margin-bottom: 12px; }
.tag { display: inline-block; background: rgba(197,243,106,.12); color: var(--lime); border-radius: 8px; padding: 2px 8px; font-size: 12.5px; font-weight: 600; margin-right: 8px; }
details.guide summary { cursor: pointer; font-weight: 700; font-size: 16px; list-style: none; display: flex; justify-content: space-between; }
details.guide summary::after { content: '+'; color: var(--lime); font-size: 20px; line-height: 1; }
details.guide[open] summary::after { content: '−'; }
details.guide p { margin: 10px 0 0; font-size: 14.5px; }
details.guide p b { color: var(--text); }
.callout { background: var(--lime-soft); border: 1px solid #3f5a2a; border-radius: 18px; padding: 14px 16px; color: #d6ddd2; font-size: 15px; line-height: 1.45; }
.callout b { color: var(--lime); }
.tiles { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; margin-top: 14px; }
.tiles.t3 { grid-template-columns: 1fr 1fr 1fr; margin: 14px 0 6px; }
.tile { background: var(--card); border: 1.5px solid var(--line); border-radius: 18px; padding: 12px 14px; }
.tile.hero { background: linear-gradient(140deg, #263424, #1b221a 70%); border-color: #34482f; }
.tile .big { font-size: 30px; }
.tile .big span, .tile .mid small { color: var(--muted); font-size: 15px; font-weight: 500; }
.tile .mid { font-size: 21px; font-weight: 700; }
.tile p { margin: 2px 0 0; color: var(--muted); font-size: 13.5px; }
.card .tile { background: var(--card2); }
.meal { background: var(--card); border: 1.5px solid var(--line); border-radius: var(--radius); padding: 16px; margin-bottom: 12px; }
.mh { display: flex; gap: 12px; align-items: center; margin-bottom: 10px; }
.mh h3 { margin: 0; font-size: 18px; }
.mh .sub { color: var(--muted); font-size: 14px; }
.mn { width: 30px; height: 30px; border-radius: 10px; background: var(--lime); color: var(--lime-ink); display: grid; place-items: center; font-weight: 800; font-size: 15px; flex: none; }
.mac { display: flex; flex-wrap: wrap; gap: 6px; }
.mac span { background: var(--card2); border: 1px solid var(--line); border-radius: 10px; padding: 4px 9px; font-size: 13.5px; color: var(--muted); }
.mac b { color: var(--text); font-weight: 600; }
table.foods { width: 100%; border-collapse: collapse; margin-top: 10px; font-size: 15px; }
table.foods td { padding: 8px 0; border-top: 1px solid var(--line); }
table.foods td:last-child { text-align: right; color: var(--muted); padding-left: 10px; }
.mnote { color: var(--muted); font-size: 13.5px; margin: 10px 0 0; }
.opt { border-top: 1px solid var(--line); padding: 10px 0; }
.opt .sub { color: var(--muted); font-size: 14px; margin: 2px 0 6px; }
.fine { color: var(--dim); font-size: 12.5px; margin: 10px 2px 0; }
.bwin { display: grid; grid-template-columns: 1.4fr 1fr auto; gap: 8px; margin-top: 4px; }
.bwin .btn { width: auto; padding: 0 18px; }
.bwin .f { height: 50px; font-size: 16px; }
.fd { color-scheme: dark; }
.chart { width: 100%; height: auto; margin-top: 8px; display: block; }
.chart .grid-l { stroke: var(--line); stroke-width: 1; }
.chart .ax { fill: var(--muted); font-size: 11px; font-family: inherit; }
.chart .band { fill: rgba(197,243,106,.10); }
.chart .ln { fill: none; stroke: var(--lime); stroke-width: 2; stroke-linejoin: round; stroke-linecap: round; }
.chart .dot { fill: var(--lime); stroke: var(--card); stroke-width: 2; }
.hist summary { color: var(--lime); cursor: pointer; font-size: 14.5px; margin-top: 10px; }
.hrow { display: flex; justify-content: space-between; align-items: center; padding: 8px 0; border-top: 1px solid var(--line); font-size: 15px; gap: 10px; }
.hrow span { color: var(--muted); flex: 1; }
.hrow button { color: var(--dim); padding: 4px; }
.verdict { display: flex; gap: 8px; align-items: center; border-radius: 14px; padding: 10px 12px; font-size: 14.5px; margin: 4px 0 12px; }
.verdict.good { background: var(--lime-soft); color: #d9f5a3; border: 1px solid #3f5a2a; }
.verdict.flat { background: var(--card2); color: var(--muted); border: 1px solid var(--line); }
.wrow { display: grid; grid-template-columns: 1.3fr 1fr auto; gap: 10px; align-items: center; padding: 10px 0; border-top: 1px solid var(--line); }
.wl b { display: block; font-size: 15.5px; }
.wl small { color: var(--muted); font-size: 12.5px; }
.wbar { height: 10px; background: var(--card2); border-radius: 6px; overflow: hidden; }
.wbar i { display: block; height: 100%; background: var(--lime); border-radius: 6px; }
.wv { font-size: 14.5px; font-variant-numeric: tabular-nums; text-align: right; white-space: nowrap; }
.tr { display: inline-flex; align-items: center; gap: 1px; font-size: 12.5px; color: var(--muted); margin-left: 4px; }
.tr.up { color: var(--lime); }
.tr.dn { color: #f0a36a; }
.row.between { justify-content: space-between; }
.card .btn { margin-top: 0; }
.copy { text-align: center; color: var(--dim); font-size: 11.5px; margin: 26px 0 0; }
.howto { display: flex; gap: 12px; align-items: center; justify-content: space-between; width: 100%; text-align: left; background: var(--card2); border: 1px solid var(--line); border-radius: 14px; padding: 10px 12px; margin-bottom: 12px; color: #d6ddd2; font-size: 14px; line-height: 1.4; }
.howto b { color: var(--lime); font-size: 13px; white-space: nowrap; font-weight: 600; }
.extra { margin-top: 16px; border-top: 1px dashed var(--line2); padding-top: 12px; }
.xh { display: flex; flex-direction: column; margin-bottom: 4px; }
.xh b { font-size: 14.5px; }
.xh span { color: var(--muted); font-size: 12.5px; }
.grid.g3x { grid-template-columns: 26px 1.6fr 1fr 52px; margin-top: 8px; }
.f.x { background: transparent; border-style: dashed; height: 46px; font-size: 16px; }
.xdel { width: 52px; height: 46px; border-radius: 14px; display: grid; place-items: center; color: var(--dim); border: 1px dashed var(--line2); }
.xadd { margin-top: 10px; color: var(--lime); font-size: 14.5px; font-weight: 600; padding: 6px 0; }
.mimg { width: calc(100% + 32px); margin: -16px -16px 14px; display: block; aspect-ratio: 4 / 3; object-fit: cover; object-position: 50% 55%; border-radius: 20px 20px 0 0; background: #eef2e8; }
.editing { display: flex; justify-content: space-between; align-items: center; background: var(--lime-soft); border: 1px solid #3f5a2a; border-radius: 12px; padding: 8px 12px; margin: 8px 0; font-size: 14.5px; color: #d9f5a3; }
.editing button { color: var(--lime); font-weight: 600; }
.hist { margin-top: 12px; }
.hh { font-weight: 700; font-size: 14.5px; margin-bottom: 4px; }
.hh small { color: var(--muted); font-weight: 400; font-size: 12.5px; margin-left: 6px; }
.hrow .hb { color: var(--lime); font-size: 14px; font-weight: 600; padding: 4px 8px; border: 1px solid #3f5a2a; border-radius: 10px; }
.nin { display: grid; gap: 8px; margin: 10px 0 6px; }
.ta { height: auto; min-height: 84px; text-align: left; font-size: 15.5px; padding: 10px 12px; resize: vertical; line-height: 1.4; }
.nrow { display: flex; justify-content: space-between; gap: 10px; padding: 10px 0; border-top: 1px solid var(--line); }
.nrow small { color: var(--lime); font-size: 12.5px; font-weight: 600; }
.nrow p { margin: 3px 0 0; color: var(--text); font-size: 15px; white-space: pre-wrap; word-break: break-word; }
.nrow button { color: var(--dim); align-self: flex-start; padding: 4px; }

.sheet img.photo { aspect-ratio: auto; background: #111511; border-radius: 14px; }
.thumb img { object-fit: cover; }
.sheet { max-height: 92vh; overflow-y: auto; }

.day b.dn { white-space: normal; font-size: 15px; line-height: 1.15; margin-top: 3px; }
.day small.var { font-size: 10.5px; letter-spacing: .3px; font-weight: 600; text-transform: uppercase; }
.days { align-items: stretch; }
.days { grid-template-columns: repeat(3, 1fr); gap: 8px; }
.day { padding: 9px 4px; }
.day b.dn { white-space: nowrap; font-size: 17px; }
@media (min-width: 600px) { .days { grid-template-columns: repeat(6, 1fr); } }
.days { grid-auto-rows: 1fr; }
@media (min-width: 600px) { .day b.dn { font-size: 16px; } }