/* Layout: single column, max 1080px, calculator panel + results side by side on desktop, stacked on phone.
   Palette borrows competition plate colors (red 25kg, blue 20kg, yellow 15kg, green 10kg) as section codes. */
:root {
  --bg: #f3f4f2;          /* chalk */
  --surface: #ffffff;
  --ink: #16191d;         /* iron */
  --muted: #5d646c;
  --line: #d9ddd9;
  --accent: #b84a1d;      /* brand orange, darkened for text on light ground */
  --brand: #e0602f;       /* Leg Day Supply orange */
  --brand-dark: #1f1d1b;  /* logo background */
  --brand-cream: #f2eee6;
  --quick-bg: #ffffff;
  --accent-ink: #1f1d1b;
  --plate-red: #c8102e;
  --plate-blue: #1f4fa3;
  --plate-yellow: #e9b300;
  --plate-green: #2e8b3d;
  --plate-white: #f5f5f5;
  --font-display: "Avenir Next Condensed", "Roboto Condensed", "Arial Narrow", sans-serif-condensed, "Helvetica Neue", Arial, sans-serif;
  --font-body: system-ui, -apple-system, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
  --font-num: ui-monospace, "SF Mono", "Cascadia Mono", Menlo, Consolas, "Roboto Mono", monospace;
  --radius: 6px;
  color-scheme: light;
}
@media (prefers-color-scheme: dark) {
  :root:not([data-theme="light"]) {
    --bg: #111316; --surface: #1a1d21; --ink: #eceeed; --muted: #a0a7ae; --line: #2c3137;
    --accent: #f07a4a; --accent-ink: #1f1d1b; --quick-bg: #2b2e34; --plate-white: #d8d8d8; color-scheme: dark;
  }
}
:root[data-theme="dark"] {
  --bg: #111316; --surface: #1a1d21; --ink: #eceeed; --muted: #a0a7ae; --line: #2c3137;
  --accent: #f07a4a; --accent-ink: #1f1d1b; --quick-bg: #2b2e34; --plate-white: #d8d8d8; color-scheme: dark;
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body {
  margin: 0; background: var(--bg); color: var(--ink);
  font-family: var(--font-body); font-size: 17px; line-height: 1.6;
}
a { color: var(--accent); }
a:focus-visible, button:focus-visible, input:focus-visible, select:focus-visible {
  outline: 3px solid var(--plate-blue); outline-offset: 2px;
}
.wrap { max-width: 1080px; margin: 0 auto; padding-inline: 20px; }

/* Header */
.site-header { background: var(--brand-dark); color: var(--brand-cream); }
.site-header .wrap { display: flex; align-items: center; justify-content: space-between; gap: 16px; flex-wrap: wrap; padding-block: 10px; }
.logo { display: flex; align-items: center; gap: 12px; text-decoration: none; color: var(--brand-cream); }
.logo img { width: 56px; height: 56px; flex: none; }
.logo em { font-style: normal; color: var(--brand); }
.logo span { font-family: var(--font-display); font-weight: 800; font-size: 1.45rem; letter-spacing: .02em; text-transform: uppercase; }
.nav { display: flex; gap: 18px; flex-wrap: wrap; }
.nav a { color: var(--brand-cream); text-decoration: none; font-weight: 600; font-size: .95rem; }
.nav a:hover { color: var(--brand); }

/* Type */
h1, h2, h3 { font-family: var(--font-display); line-height: 1.08; text-wrap: balance; margin: 0; }
h1 { font-size: clamp(2.3rem, 6vw, 3.6rem); font-weight: 800; text-transform: uppercase; letter-spacing: .01em; }
h2 { font-size: clamp(1.6rem, 3.5vw, 2.1rem); font-weight: 700; text-transform: uppercase; }
h3 { font-size: 1.3rem; font-weight: 700; }
.eyebrow { font-family: var(--font-display); font-weight: 600; text-transform: uppercase; letter-spacing: .12em; font-size: .85rem; color: var(--muted); }
.lead { font-size: 1.15rem; color: var(--muted); max-width: 62ch; }
.prose { max-width: 68ch; display: grid; gap: 14px; }
.prose p, .prose ul, .prose ol { margin: 0; }
.prose h2 { margin-top: 18px; }
.prose table { border-collapse: collapse; width: 100%; font-variant-numeric: tabular-nums; }
.prose th, .prose td { text-align: left; padding: 8px 10px; border-bottom: 1px solid var(--line); }
.table-scroll { overflow-x: auto; }

main { padding-block: 36px 56px; display: grid; gap: 44px; }
.page-head { display: grid; gap: 12px; }

/* Calculator */
.calc { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 20px; }
@media (max-width: 760px) { .calc { grid-template-columns: 1fr; } }
.panel { background: var(--surface); border: 1px solid var(--line); border-radius: var(--radius); padding: 22px; display: grid; gap: 16px; align-content: start; min-width: 0; }
.field { display: grid; gap: 6px; }
.field label, .field .label { font-weight: 600; font-size: .95rem; }
.row { display: grid; grid-template-columns: repeat(auto-fit, minmax(120px, 1fr)); gap: 12px; }
input[type="number"], select {
  width: 100%; font: inherit; font-family: var(--font-num); font-size: 1.05rem;
  padding: 10px 12px; border: 1px solid var(--line); border-radius: var(--radius);
  background: var(--bg); color: var(--ink);
}
.toggle { display: inline-flex; border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; width: fit-content; }
.toggle button { font: inherit; font-weight: 700; padding: 8px 16px; border: 0; background: transparent; color: var(--ink); cursor: pointer; }
.toggle button[aria-pressed="true"] { background: var(--ink); color: var(--bg); }
.chips { display: flex; flex-wrap: wrap; gap: 8px; }
.chips label { display: inline-flex; align-items: center; gap: 6px; border: 1px solid var(--line); border-radius: 999px; padding: 4px 12px; font-family: var(--font-num); font-size: .9rem; cursor: pointer; }
.btn { font: inherit; font-weight: 700; text-transform: uppercase; letter-spacing: .06em; font-family: var(--font-display); font-size: 1.1rem; padding: 12px 18px; border: 0; border-radius: var(--radius); background: var(--brand); color: var(--accent-ink); cursor: pointer; }

.result-big { font-family: var(--font-num); font-size: clamp(2.4rem, 7vw, 3.4rem); font-weight: 700; line-height: 1; font-variant-numeric: tabular-nums; }
.result-big small { font-size: .4em; color: var(--muted); font-weight: 500; margin-left: 6px; }
.stats { display: grid; grid-template-columns: repeat(auto-fit, minmax(110px, 1fr)); gap: 10px; }
.stat { border-top: 4px solid var(--plate-blue); padding-top: 8px; }
.stat:nth-child(2) { border-color: var(--plate-yellow); }
.stat:nth-child(3) { border-color: var(--plate-green); }
.stat .label { font-size: .8rem; text-transform: uppercase; letter-spacing: .08em; color: var(--muted); }
.stat .num { font-family: var(--font-num); font-size: 1.35rem; font-weight: 700; font-variant-numeric: tabular-nums; }
.pct-table { width: 100%; border-collapse: collapse; font-family: var(--font-num); font-variant-numeric: tabular-nums; font-size: .95rem; }
.pct-table td, .pct-table th { padding: 6px 4px; border-bottom: 1px solid var(--line); text-align: right; }
.pct-table th:first-child, .pct-table td:first-child { text-align: left; }
.note { font-size: .9rem; color: var(--muted); }
.barbell { width: 100%; height: auto; }

/* Ad slot placeholder (replaced by AdSense code once approved) */
.ad-slot { min-height: 100px; border: 1px dashed var(--line); border-radius: var(--radius); display: grid; place-items: center; color: var(--muted); font-size: .8rem; text-transform: uppercase; letter-spacing: .1em; }

/* Home */
.hero { display: grid; gap: 16px; padding-block: 20px 8px; }
.tool-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(240px, 1fr)); gap: 16px; }
.tool-card { display: grid; gap: 8px; align-content: start; text-decoration: none; color: var(--ink); background: var(--surface); border: 1px solid var(--line); border-radius: var(--radius); padding: 20px; border-left: 8px solid var(--plate-red); transition: transform .15s ease; }
.tool-card:hover { transform: translateY(-2px); }
.tool-card.blue { border-left-color: var(--plate-blue); }
.tool-card.yellow { border-left-color: var(--plate-yellow); }
.tool-card.green { border-left-color: var(--plate-green); }
.tool-card p { margin: 0; color: var(--muted); }
.tool-card .go { font-family: var(--font-display); font-weight: 700; text-transform: uppercase; color: var(--accent); }

.shop-band { background: var(--brand-dark); color: var(--brand-cream); border-radius: var(--radius); padding: 28px; display: flex; gap: 20px; align-items: center; justify-content: space-between; flex-wrap: wrap; }
.shop-band p { margin: 0; max-width: 52ch; }
.shop-band a.btn { text-decoration: none; }

/* Footer */
.site-footer { border-top: 1px solid var(--line); padding-block: 26px; font-size: .9rem; color: var(--muted); }
.site-footer .wrap { display: flex; justify-content: space-between; gap: 16px; flex-wrap: wrap; }
.site-footer a { color: var(--muted); }
.site-footer nav { display: flex; gap: 16px; flex-wrap: wrap; }

@media (prefers-reduced-motion: reduce) { .tool-card { transition: none; } }

[hidden] { display: none !important; }

/* Related calculators */
.related { display: grid; gap: 14px; }
.related-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(220px, 1fr)); gap: 12px; }
.related-link { display: grid; gap: 2px; padding: 14px 16px; background: var(--surface); border: 1px solid var(--line); border-radius: var(--radius); text-decoration: none; color: var(--ink); }
.related-link span { color: var(--muted); font-size: .92rem; }
.related-link:hover strong { color: var(--accent); }

/* Level meter (strength standards, body fat) */
.meter { display: grid; grid-template-columns: repeat(5, 1fr); gap: 3px; }
.meter div { height: 12px; background: var(--line); border-radius: 2px; }
.meter div.on { background: var(--brand); }
.meter-labels { display: grid; grid-template-columns: repeat(5, 1fr); gap: 3px; font-size: .72rem; text-transform: uppercase; letter-spacing: .05em; color: var(--muted); }
.meter-labels span { overflow-wrap: anywhere; }
.level-name { font-family: var(--font-display); font-weight: 800; text-transform: uppercase; font-size: clamp(2rem, 6vw, 2.8rem); line-height: 1; }
tr.hit td { font-weight: 700; color: var(--accent); }

/* Brand banner (home) */
.brand-banner { display: block; width: 100%; height: auto; aspect-ratio: 4 / 1; border-radius: var(--radius); background: var(--brand-dark); }
.shop-band .btn { background: var(--brand); color: var(--brand-dark); }

/* Calculator icons */
.page-head.has-icon { grid-template-columns: auto 1fr; column-gap: 20px; align-items: center; }
.page-head.has-icon > :not(.page-icon) { grid-column: 2; }
.page-head.has-icon .page-icon { grid-column: 1; grid-row: 1 / span 2; width: 72px; height: 72px; }
.page-head.has-icon .lead { grid-column: 1 / -1; }
@media (max-width: 560px) { .page-head.has-icon .page-icon { width: 56px; height: 56px; } }
.card-icon { width: 56px; height: 56px; }
.related-link { grid-template-columns: 40px 1fr; align-items: center; column-gap: 12px; }
.related-link div { display: grid; gap: 2px; min-width: 0; }
.related-icon { width: 40px; height: 40px; }

/* 9 tools / 6 related: three columns so rows fill evenly */
.tool-grid, .related-grid { grid-template-columns: repeat(3, minmax(0, 1fr)); }
@media (max-width: 860px) { .tool-grid, .related-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); } }
@media (max-width: 560px) { .tool-grid, .related-grid { grid-template-columns: 1fr; } }

/* ===== v3: navigation aids ===== */
.crumbs { display: flex; flex-wrap: wrap; gap: 8px; font-size: .88rem; color: var(--muted); margin-bottom: -28px; }
.crumbs a { color: var(--muted); text-decoration: none; }
.crumbs a:hover { color: var(--accent); text-decoration: underline; }
.crumbs [aria-current] { color: var(--ink); font-weight: 600; }
.toc { border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); padding: 16px 20px; display: grid; gap: 6px; }
.toc ol { margin: 0; padding-left: 20px; display: grid; gap: 4px; }
.toc a { color: var(--ink); text-decoration: none; }
.toc a:hover { color: var(--accent); text-decoration: underline; }
.prose h2[id] { scroll-margin-top: 16px; }
.faq { display: grid; gap: 10px; }
.faq-item { border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); }
.faq-item summary { cursor: pointer; padding: 14px 44px 14px 16px; font-weight: 700; list-style: none; position: relative; }
.faq-item summary::-webkit-details-marker { display: none; }
.faq-item summary::after { content: "+"; position: absolute; right: 16px; top: 50%; transform: translateY(-50%); font-family: var(--font-num); font-size: 1.3rem; color: var(--accent); }
.faq-item[open] summary::after { content: "−"; }
.faq-item > :not(summary) { margin: 0; padding: 0 16px 16px; }

/* ===== v3: result visuals ===== */
.share-btn { font: inherit; font-weight: 700; font-size: .95rem; padding: 10px 14px; border: 2px solid var(--ink); border-radius: var(--radius); background: transparent; color: var(--ink); cursor: pointer; justify-self: start; }
.share-btn:hover { background: var(--ink); color: var(--bg); }
.share-btn.done { border-color: var(--plate-green); color: var(--plate-green); background: transparent; }
.stars { font-size: 1.6rem; letter-spacing: .12em; line-height: 1; color: var(--line); }
.stars b { color: var(--brand); font-weight: inherit; }
.level-row { display: flex; align-items: center; justify-content: space-between; gap: 12px; flex-wrap: wrap; }

/* Track with segments and a "you are here" marker */
.track { position: relative; padding-top: 30px; }
.track-bar { display: flex; height: 14px; border-radius: 7px; overflow: hidden; gap: 2px; }
.track-bar span { background: var(--line); }
.track-bar span.on { background: var(--brand); }
.track-bar span.seg-1 { background: color-mix(in srgb, var(--brand) 25%, var(--line)); }
.track-bar span.seg-2 { background: color-mix(in srgb, var(--brand) 45%, var(--line)); }
.track-bar span.seg-3 { background: color-mix(in srgb, var(--brand) 65%, var(--line)); }
.track-bar span.seg-4 { background: color-mix(in srgb, var(--brand) 85%, var(--line)); }
.track-bar span.seg-5 { background: var(--brand); }
.track-marker { position: absolute; top: 0; transform: translateX(-50%); display: grid; justify-items: center; transition: left .3s ease; }
.track-marker b { font-size: .75rem; font-weight: 700; background: var(--ink); color: var(--bg); padding: 2px 7px; border-radius: 4px; white-space: nowrap; }
.track-marker::after { content: ""; width: 3px; height: 26px; background: var(--ink); border-radius: 2px; margin-top: 2px; }
.track-labels { display: flex; font-size: .7rem; text-transform: uppercase; letter-spacing: .04em; color: var(--muted); margin-top: 6px; }
.track-labels span { overflow-wrap: normal; padding-right: 2px; }
@media (max-width: 420px) { .track-labels { font-size: .6rem; letter-spacing: 0; } }

/* Percentage bars (1RM) */
.pct-bars { display: grid; gap: 6px; }
.pct-row { display: grid; grid-template-columns: 44px 1fr; gap: 10px; align-items: center; font-family: var(--font-num); font-variant-numeric: tabular-nums; font-size: .9rem; }
.pct-fill { background: var(--bg); border-radius: 4px; overflow: hidden; }
.pct-fill div { display: flex; justify-content: space-between; gap: 8px; padding: 5px 8px; background: color-mix(in srgb, var(--brand) 22%, var(--surface)); border-left: 4px solid var(--brand); white-space: nowrap; min-width: max-content; transition: width .3s ease; }
.pct-fill div em { font-style: normal; color: var(--muted); font-family: var(--font-body); font-size: .8rem; }

/* Macro donut */
.donut-wrap { display: grid; grid-template-columns: 132px 1fr; gap: 18px; align-items: center; }
@media (max-width: 400px) { .donut-wrap { grid-template-columns: 1fr; justify-items: center; } }
.donut { width: 132px; height: 132px; }
.donut circle { fill: none; stroke-width: 18; transition: stroke-dasharray .3s ease, stroke-dashoffset .3s ease; }
.legend { display: grid; gap: 8px; }
.legend div { display: grid; grid-template-columns: 14px 1fr auto; gap: 8px; align-items: center; font-size: .95rem; }
.legend i { width: 14px; height: 14px; border-radius: 3px; }
.legend strong { font-family: var(--font-num); font-variant-numeric: tabular-nums; }

/* Meal chips (protein) */
.meals { display: flex; flex-wrap: wrap; gap: 8px; }
.meals span { display: grid; justify-items: center; gap: 2px; min-width: 64px; padding: 8px 10px; border-radius: var(--radius); background: color-mix(in srgb, var(--plate-blue) 14%, var(--surface)); border: 1px solid var(--line); font-size: .75rem; color: var(--muted); }
.meals b { font-family: var(--font-num); font-size: 1rem; color: var(--ink); }

@media (prefers-reduced-motion: reduce) { .track-marker, .pct-fill div, .donut circle { transition: none; } }

/* ===== v3: home ===== */
.hero-band { background: var(--brand-dark); color: var(--brand-cream); border-radius: 10px; padding: clamp(24px, 4vw, 44px); display: grid; grid-template-columns: minmax(0, 1.15fr) minmax(0, 1fr); gap: clamp(24px, 4vw, 48px); align-items: center; }
@media (max-width: 820px) { .hero-band { grid-template-columns: 1fr; } }
.hero-copy { display: grid; gap: 14px; align-content: start; }
.hero-copy .mascot { width: 132px; height: auto; margin-left: -8px; }
.hero-copy .eyebrow { color: color-mix(in srgb, var(--brand-cream) 70%, transparent); }
.hero-copy h1 { color: var(--brand-cream); font-size: clamp(2.4rem, 6.5vw, 4rem); }
.hero-copy h1 span { color: var(--brand); }
.hero-lead { margin: 0; font-size: 1.1rem; color: color-mix(in srgb, var(--brand-cream) 82%, transparent); max-width: 46ch; }
.hero-ctas { display: flex; flex-wrap: wrap; gap: 12px; margin-top: 6px; }
.hero-ctas .btn { text-decoration: none; }
.btn.ghost { background: transparent; color: var(--brand-cream); box-shadow: inset 0 0 0 2px var(--brand-cream); }
.btn.ghost:hover { background: var(--brand-cream); color: var(--brand-dark); }
.quick { background: var(--quick-bg); color: var(--ink); border-radius: var(--radius); padding: 22px; display: grid; gap: 16px; border-top: 6px solid var(--brand); }
.quick-head { display: flex; justify-content: space-between; align-items: center; gap: 12px; flex-wrap: wrap; }
.quick-link { font-weight: 700; text-decoration: none; }
.quick-link:hover { text-decoration: underline; }

.perks { list-style: none; margin: 0; padding: 0; display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 12px; }
@media (max-width: 760px) { .perks { grid-template-columns: repeat(2, minmax(0, 1fr)); } }
.perks li { border-top: 4px solid var(--plate-blue); padding-top: 10px; color: var(--muted); font-size: .95rem; }
.perks li:nth-child(2) { border-color: var(--plate-yellow); }
.perks li:nth-child(3) { border-color: var(--plate-green); }
.perks li:nth-child(4) { border-color: var(--brand); }
.perks strong { display: block; font-family: var(--font-display); font-size: 1.6rem; font-weight: 800; text-transform: uppercase; color: var(--ink); line-height: 1.1; }

.tools-section { display: grid; gap: 18px; }
.tools-head { display: flex; justify-content: space-between; align-items: end; gap: 14px; flex-wrap: wrap; }
.chips.filter button { font: inherit; font-weight: 700; font-size: .92rem; padding: 7px 14px; border-radius: 999px; border: 1px solid var(--line); background: var(--surface); color: var(--ink); cursor: pointer; }
.chips.filter button[aria-pressed="true"] { background: var(--ink); color: var(--bg); border-color: var(--ink); }
#tools { scroll-margin-top: 16px; }

/* ===== v4: guides ===== */
.guide-head .byline { margin: 0; font-size: .9rem; color: var(--muted); }
.guide-hero { margin: 0; display: grid; gap: 6px; }
.guide-hero img { width: 100%; height: auto; aspect-ratio: 16 / 9; object-fit: cover; border-radius: 10px; background: var(--line); }
.guide-hero figcaption { font-size: .8rem; color: var(--muted); }
.guide-grid { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 16px; }
@media (max-width: 860px) { .guide-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); } }
@media (max-width: 560px) { .guide-grid { grid-template-columns: 1fr; } }
.guide-card { display: grid; grid-template-rows: auto 1fr; background: var(--surface); border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; text-decoration: none; color: var(--ink); transition: transform .15s ease; }
.guide-card:hover { transform: translateY(-2px); }
.guide-card:hover h3 { color: var(--accent); }
.guide-card img { width: 100%; height: auto; aspect-ratio: 16 / 9; object-fit: cover; display: block; background: var(--line); }
.guide-card-ph { aspect-ratio: 16 / 9; display: grid; place-items: center; background: var(--brand-dark); }
.guide-card-body { display: grid; gap: 6px; padding: 16px; align-content: start; }
.guide-card-body p { margin: 0; color: var(--muted); font-size: .95rem; }
.cta-box { display: grid; grid-template-columns: 56px 1fr auto; gap: 16px; align-items: center; background: var(--brand-dark); color: var(--brand-cream); border-radius: var(--radius); padding: 18px 20px; margin-block: 6px; }
.cta-box strong { display: block; font-family: var(--font-display); text-transform: uppercase; font-size: 1.2rem; }
.cta-box span { color: color-mix(in srgb, var(--brand-cream) 80%, transparent); font-size: .95rem; }
.cta-box .btn { text-decoration: none; white-space: nowrap; }
@media (max-width: 600px) { .cta-box { grid-template-columns: 48px 1fr; } .cta-box .btn { grid-column: 1 / -1; text-align: center; } .cta-box .card-icon { width: 48px; height: 48px; } }
.callout { border-left: 5px solid var(--brand); background: color-mix(in srgb, var(--brand) 10%, var(--surface)); padding: 14px 16px; border-radius: 0 var(--radius) var(--radius) 0; }
.callout p { margin: 0; }
.prose blockquote { margin: 0; }
@media (prefers-reduced-motion: reduce) { .guide-card { transition: none; } }
.guide-card .guide-card-ph img.card-icon { width: 72px; height: 72px; aspect-ratio: auto; }