@font-face{font-family:Fraunces;src:url(fonts/fraunces-500.woff2) format("woff2");font-weight:400 700;font-display:swap}
@font-face{font-family:Inter;src:url(fonts/inter-400.woff2) format("woff2");font-weight:400 700;font-display:swap}
:root{
 --bg:#faf6f0;--surface:#fffdf9;--surface2:#f3ece2;--ink:#211a17;--muted:#6f6159;--line:#e5d9cb;
 --accent:#9e2b3f;--accent-ink:#fff;--accent-soft:#f6e3e6;--gold:#b07d2b;--radius:18px;
 --shadow:0 10px 30px rgba(80,40,20,.08);--max:72rem;
}
[data-theme="dark"]{--bg:#141110;--surface:#1e1917;--surface2:#292120;--ink:#f2e9e2;--muted:#b8a89d;--line:#3b3030;--accent:#e88a97;--accent-ink:#241114;--accent-soft:#3a2228;--shadow:0 10px 30px rgba(0,0,0,.35)}
*{box-sizing:border-box}html{scroll-behavior:smooth}
body{margin:0;background:var(--bg);color:var(--ink);font:400 1rem/1.6 Inter,system-ui,sans-serif;-webkit-font-smoothing:antialiased}
.skip{position:absolute;left:-999px}.skip:focus{left:1rem;top:1rem;background:var(--accent);color:var(--accent-ink);padding:.6rem 1rem;border-radius:10px;z-index:50}
:focus-visible{outline:3px solid var(--accent);outline-offset:2px;border-radius:6px}
h1,h2,h3{font-family:Fraunces,Georgia,serif;line-height:1.08;margin:0}
h2{font-size:clamp(1.9rem,6vw,3rem);font-weight:600;letter-spacing:-.01em}
h3{font-size:1.25rem;font-weight:600}
a{color:var(--accent)}
.topbar{position:sticky;top:0;z-index:40;display:flex;justify-content:space-between;align-items:center;padding:.7rem max(1rem,env(safe-area-inset-left));background:color-mix(in srgb,var(--bg) 88%,transparent);backdrop-filter:blur(12px);border-bottom:1px solid var(--line)}
.brand{display:flex;gap:.55rem;align-items:center;font-family:Fraunces,serif;font-size:1.3rem;font-weight:600;color:var(--ink);text-decoration:none}
.brand-mark{width:26px;height:26px;border-radius:50%;background:var(--accent);position:relative;flex:none}
.brand-mark::after{content:"";position:absolute;inset:9px;border-radius:50%;background:var(--bg)}
.top-actions{display:flex;gap:.5rem;align-items:center}
.seg{display:flex;background:var(--surface2);border:1px solid var(--line);border-radius:999px;padding:3px}
.seg button{border:0;background:transparent;color:var(--muted);font:600 .85rem Inter;padding:.45rem .8rem;border-radius:999px;cursor:pointer;min-height:40px}
.seg button[aria-pressed="true"]{background:var(--accent);color:var(--accent-ink)}
.icon-btn{width:44px;height:44px;border-radius:50%;border:1px solid var(--line);background:var(--surface);color:var(--ink);font-size:1.1rem;cursor:pointer}
main{width:min(100% - 2rem,var(--max));margin-inline:auto}
.hero{position:relative;padding:clamp(2.5rem,8vw,5rem) 0 2rem;overflow:hidden}
.staff{position:absolute;inset:auto -1rem 1rem auto;width:min(420px,80vw);opacity:.16;pointer-events:none}
.staff i{display:block;height:1px;background:var(--ink);margin:9px 0}
.staff .note{position:absolute;font-size:1.6rem;color:var(--ink)} .n1{right:70%;top:-6px}.n2{right:42%;top:14px}.n3{right:16%;top:-2px}
.eyebrow{text-transform:uppercase;letter-spacing:.16em;font-size:.75rem;font-weight:700;color:var(--accent);margin:0 0 .7rem}
.hero h1{font-size:clamp(3rem,13vw,6.2rem);font-weight:600;letter-spacing:-.02em}
.hero h1 em{font-style:italic;color:var(--accent);font-weight:500}
.hero-lede{font-size:clamp(1.1rem,3.5vw,1.35rem);max-width:38rem;color:var(--ink)}
.hero-chips,.chips{display:flex;flex-wrap:wrap;gap:.5rem;margin:1.2rem 0}
.chip{background:var(--surface);border:1px solid var(--line);border-radius:999px;padding:.45rem .85rem;font-size:.88rem;font-weight:600}
.cta{display:inline-flex;align-items:center;min-height:52px;background:var(--accent);color:var(--accent-ink);text-decoration:none;font-weight:700;padding:.8rem 1.4rem;border-radius:999px;box-shadow:var(--shadow)}
.hero-note{max-width:42rem;color:var(--muted)}
.section-nav{position:sticky;top:65px;z-index:30;display:flex;gap:.4rem;overflow-x:auto;padding:.6rem 0;background:var(--bg);scrollbar-width:none}
.section-nav::-webkit-scrollbar{display:none}
.section-nav a{flex:none;text-decoration:none;color:var(--ink);background:var(--surface);border:1px solid var(--line);padding:.55rem 1rem;border-radius:999px;font-weight:600;font-size:.92rem;min-height:44px;display:flex;align-items:center}
.section{padding:2.6rem 0 1rem;scroll-margin-top:130px}
.section-lede{color:var(--muted);max-width:44rem;font-size:1.05rem}
.day-tabs{display:flex;gap:.6rem;margin:1.4rem 0 1rem}
.day-tabs [role="tab"]{flex:1;min-height:56px;border-radius:14px;border:1px solid var(--line);background:var(--surface);color:var(--ink);font:600 1.05rem Fraunces,serif;cursor:pointer;padding:.6rem}
.day-tabs [role="tab"][aria-selected="true"]{background:var(--accent);color:var(--accent-ink);border-color:var(--accent)}
.day-meta{display:flex;gap:.5rem;flex-wrap:wrap;align-items:baseline;margin-bottom:1rem}
.day-meta h3{font-size:1.5rem}
.ex-tabs{display:flex;gap:.45rem;overflow-x:auto;padding:.3rem .1rem .8rem;scrollbar-width:none}
.ex-tabs::-webkit-scrollbar{display:none}
.ex-tabs [role="tab"]{flex:none;min-height:48px;border-radius:999px;border:1px solid var(--line);background:var(--surface);color:var(--ink);padding:.55rem 1rem;font:600 .9rem Inter;cursor:pointer;max-width:72vw;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}
.ex-tabs [role="tab"][aria-selected="true"]{background:var(--ink);color:var(--bg);border-color:var(--ink)}
.ex-card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);padding:clamp(1rem,4vw,1.6rem)}
.ex-head{display:flex;justify-content:space-between;gap:1rem;align-items:start;flex-wrap:wrap}
.ex-head h3{font-size:clamp(1.45rem,5vw,2rem)}
.gloss{color:var(--accent);font-weight:600;margin:.2rem 0 0}
.sub-toggle{min-height:48px;border-radius:999px;border:1px solid var(--accent);background:var(--accent-soft);color:var(--ink);font-weight:700;padding:.6rem 1rem;cursor:pointer}
.sub-toggle[aria-pressed="true"]{background:var(--accent);color:var(--accent-ink)}
.media{position:relative;border-radius:14px;overflow:hidden;background:var(--surface2);aspect-ratio:4/3;margin:1rem 0}
.media img{position:absolute;inset:0;width:100%;height:100%;object-fit:contain;padding:.5rem}
.media img.f2{animation:crossfade 2.8s ease-in-out infinite alternate}
@keyframes crossfade{from{opacity:0}to{opacity:1}}
.no-image{display:flex;flex-direction:column;gap:.4rem;align-items:center;justify-content:center;min-height:220px;text-align:center;color:var(--muted);padding:1.2rem;border:1px dashed var(--line);border-radius:14px;margin:1rem 0;background:var(--surface2)}
.no-image strong{color:var(--ink);font-family:Fraunces,serif;font-size:1.2rem}
.stat-row{display:grid;grid-template-columns:repeat(2,1fr);gap:.6rem;margin:1rem 0}
@media(min-width:640px){.stat-row{grid-template-columns:repeat(4,1fr)}}
.mini-stat{background:var(--surface2);border-radius:12px;padding:.75rem .9rem}
.mini-stat b{display:block;font-family:Fraunces,serif;font-size:1.35rem}
.mini-stat span{color:var(--muted);font-size:.8rem;text-transform:uppercase;letter-spacing:.08em;font-weight:700}
.note-callout{border-left:4px solid var(--accent);background:var(--accent-soft);border-radius:0 12px 12px 0;padding:.9rem 1rem;margin:1rem 0}
.note-callout p{margin:.2rem 0}
.muscles{display:grid;gap:1rem;margin:1rem 0}
@media(min-width:700px){.muscles{grid-template-columns:220px 1fr}}
.muscle-map{background:var(--surface2);border-radius:14px;padding:.6rem}
.muscle-map svg{width:100%;height:auto;display:block}
.body-sil{fill:color-mix(in srgb,var(--ink) 10%,transparent);stroke:color-mix(in srgb,var(--ink) 30%,transparent);stroke-width:1}
.muscle-shape{fill:color-mix(in srgb,var(--ink) 18%,transparent);transition:fill .25s}
.muscle-shape.primary{fill:var(--accent)}
.muscle-shape.secondary{fill:var(--gold);opacity:.65}
.map-label{font:600 9px Inter;fill:var(--muted);text-transform:uppercase;letter-spacing:.1em}
ol.steps{padding-left:1.3rem}ol.steps li{margin:.45rem 0}
.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:1.2rem;box-shadow:var(--shadow);margin:1rem 0}
.grid-2{display:grid;gap:1rem}
@media(min-width:760px){.grid-2{grid-template-columns:1fr 1fr}}
.clean-list{padding-left:1.15rem}.clean-list li{margin:.55rem 0}
.check-list{list-style:none;padding:0}.check-list li::before{content:"✓ ";color:var(--accent);font-weight:700}
.phases{display:grid;gap:.7rem}
@media(min-width:760px){.phases{grid-template-columns:repeat(2,1fr)}}
.phase{text-align:left;border:1px solid var(--line);background:var(--surface);border-radius:var(--radius);padding:1.05rem;cursor:pointer;color:var(--ink);min-height:56px}
.phase[aria-pressed="true"]{border-color:var(--accent);box-shadow:inset 0 0 0 1px var(--accent)}
.phase b{font-family:Fraunces,serif;font-size:1.15rem;display:block}
.phase .wk{color:var(--accent);font-weight:700;font-size:.8rem;text-transform:uppercase;letter-spacing:.1em}
.weekly-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:.55rem}
@media(min-width:700px){.weekly-grid{grid-template-columns:repeat(4,1fr)}}
.wk-item{background:var(--surface2);border-radius:12px;padding:.7rem}.wk-item b{display:block;font-size:1.15rem;font-family:Fraunces,serif}
.weight-box{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:1.2rem;box-shadow:var(--shadow);margin:1.2rem 0}
.weight-box label{font-weight:700;font-size:1.05rem}
input[type=range]{width:100%;min-height:48px;accent-color:var(--accent)}
.stat-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:.65rem;margin:1rem 0}
@media(min-width:760px){.stat-grid{grid-template-columns:repeat(4,1fr)}}
.stat{background:var(--surface);border:1px solid var(--line);border-radius:14px;padding:1rem}
.stat b{font-family:Fraunces,serif;font-size:clamp(1.5rem,5vw,2rem);display:block;line-height:1.1}
.stat span{color:var(--muted);font-size:.85rem;font-weight:600}
.honest{font-family:Fraunces,serif;font-size:clamp(1.15rem,4vw,1.45rem);line-height:1.45;border-left:4px solid var(--gold);margin:1.4rem 0;padding:.4rem 0 .4rem 1rem}
.table-wrap{overflow-x:auto}
table{width:100%;border-collapse:collapse;font-size:.95rem}
th,td{padding:.6rem .5rem;border-bottom:1px solid var(--line);text-align:left}
th{font-size:.78rem;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}
td:nth-child(3),td:nth-child(4),th:nth-child(3),th:nth-child(4){text-align:right;white-space:nowrap}
.meal{border-bottom:1px solid var(--line);padding:.7rem 0}.meal:last-child{border:0}
.meal-head{display:flex;justify-content:space-between;gap:1rem;font-weight:700}
.meal p{margin:.25rem 0;color:var(--muted)}
.total{display:flex;justify-content:space-between;font-weight:700;border-top:2px solid var(--ink);padding-top:.7rem;margin-top:.7rem}
.disclaimer{background:var(--surface2);border-radius:12px;padding:.9rem 1rem;color:var(--muted)}
.steps li{margin:.6rem 0}
footer{border-top:1px solid var(--line);margin-top:3rem;background:var(--surface)}
.foot-inner{width:min(100% - 2rem,var(--max));margin-inline:auto;padding:2rem 0 3rem}
.foot-brand{font-family:Fraunces,serif;font-size:1.3rem;font-weight:600}
.muted{color:var(--muted)}.small{font-size:.88rem}.subhead{margin-top:2rem}
@media (prefers-reduced-motion: reduce){
 html{scroll-behavior:auto}
 *,*::before,*::after{animation-duration:.001s!important;animation-iteration-count:1!important;transition-duration:.001s!important}
 .media img.f2{animation:none;opacity:0}
}