/* Liftlog — bold, high-contrast training blog */
:root {
  --bg: #f3f4f1;
  --panel: #ffffff;
  --ink: #111417;
  --ink-2: #2a3036;
  --muted: #646d75;
  --lime: #c6ff3d;
  --lime-dark: #8fc21a;
  --coral: #ff5a3c;
  --line: #dfe2dd;
  --sans: "Inter", -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
  --display: "Arial Black", "Helvetica Neue", Impact, "Segoe UI Black", sans-serif;
  --mono: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
}
* { box-sizing: border-box; }
body {
  margin: 0;
  background: var(--bg);
  color: var(--ink);
  font-family: var(--sans);
  font-size: 17px;
  line-height: 1.7;
}
a { color: var(--ink); text-decoration-color: var(--lime-dark); text-decoration-thickness: 2px; text-underline-offset: 3px; }
a:hover { background: var(--lime); }
h1, h2, h3 { font-family: var(--display); text-transform: uppercase; letter-spacing: -.01em; line-height: 1.05; margin: 0 0 .5em; }

/* Header */
.site-header { background: var(--ink); color: #fff; position: sticky; top: 0; z-index: 10; }
.header-inner { max-width: 1200px; margin: 0 auto; padding: 0 20px; display: flex; align-items: center; gap: 30px; height: 64px; }
.logo { display: flex; align-items: center; gap: 10px; color: #fff; text-decoration: none; font-family: var(--display); font-size: 24px; letter-spacing: .02em; text-transform: uppercase; }
.logo:hover { background: none; }
.logo svg { display: block; }
.logo b { color: var(--lime); }
.main-nav { display: flex; gap: 4px; flex: 1; }
.main-nav a { color: #c9cfd4; text-decoration: none; font-size: 13px; font-weight: 700; text-transform: uppercase; letter-spacing: .1em; padding: 8px 12px; border-radius: 4px; }
.main-nav a:hover, .main-nav a.active { color: var(--ink); background: var(--lime); }
.cta { background: var(--coral); color: #fff; text-decoration: none; font-weight: 800; font-size: 13px; text-transform: uppercase; letter-spacing: .08em; padding: 9px 16px; border-radius: 4px; }
.cta:hover { background: #fff; color: var(--ink); }
.ticker { background: var(--lime); color: var(--ink); font-family: var(--mono); font-size: 12px; text-transform: uppercase; letter-spacing: .08em; padding: 6px 20px; text-align: center; overflow: hidden; white-space: nowrap; text-overflow: ellipsis; }

/* Ads */
.ad-box { text-align: center; }
.ad-label { display: block; font-family: var(--mono); font-size: 10px; letter-spacing: .16em; text-transform: uppercase; color: #8a929a; margin-bottom: 4px; }
.ad-top { padding: 18px 20px 4px; min-height: 90px; }
.ad-side { min-height: 600px; margin-bottom: 26px; position: sticky; top: 84px; }
.ad-article { min-height: 250px; margin: 34px 0; padding: 12px 0; background: repeating-linear-gradient(45deg, transparent 0 10px, rgba(17,20,23,.025) 10px 20px); border-radius: 8px; }
.ad-mobile { display: none; min-height: 50px; padding: 10px 0; }

/* Layout */
.layout { max-width: 1200px; margin: 28px auto 60px; padding: 0 20px; display: grid; grid-template-columns: minmax(0,1fr) 300px; gap: 48px; }
.sidebar { font-size: 15px; }
.box { background: var(--panel); border: 1px solid var(--line); border-radius: 10px; padding: 22px; margin-bottom: 26px; }
.box h3 { font-size: 18px; }

/* Featured */
.featured {
  display: grid; grid-template-columns: 1.2fr 1fr; border-radius: 14px; overflow: hidden;
  background: var(--ink); color: #fff; text-decoration: none; margin-bottom: 34px;
}
.featured:hover { background: var(--ink); }
.featured-art {
  min-height: 340px; position: relative;
  background:
    linear-gradient(135deg, rgba(198,255,61,.0) 50%, rgba(198,255,61,.9) 50.2%),
    radial-gradient(circle at 30% 40%, #3b4651, #161a1e 70%);
  display: grid; place-items: center;
}
.featured-art svg { width: 62%; max-width: 280px; }
.featured-body { padding: 34px; display: flex; flex-direction: column; justify-content: center; }
.featured-body h2 { font-size: 38px; color: #fff; }
.featured-body p { color: #b8c0c7; }
.tag { display: inline-block; font-family: var(--mono); font-size: 11px; font-weight: 700; text-transform: uppercase; letter-spacing: .12em; padding: 3px 8px; border-radius: 3px; background: var(--lime); color: var(--ink); margin-bottom: 12px; align-self: flex-start; }
.tag.coral { background: var(--coral); color: #fff; }
.tag.dark { background: var(--ink); color: var(--lime); }
.readmore { color: var(--lime); font-weight: 800; text-transform: uppercase; font-size: 13px; letter-spacing: .1em; margin-top: 10px; }

.section-head { display: flex; align-items: center; gap: 14px; margin: 0 0 18px; }
.section-head h2 { font-size: 22px; margin: 0; }
.section-head::after { content: ""; flex: 1; height: 4px; background: var(--ink); }

.post-row { display: grid; grid-template-columns: 180px 1fr; gap: 22px; padding: 20px 0; border-bottom: 1px solid var(--line); text-decoration: none; color: var(--ink); }
.post-row:hover { background: none; }
.post-row:hover h3 { text-decoration: underline; text-decoration-color: var(--lime-dark); }
.post-thumb { aspect-ratio: 4/3; border-radius: 8px; display: grid; place-items: center; font-size: 52px; }
.pt1 { background: linear-gradient(160deg, #1d2329 55%, var(--lime) 55%); }
.pt2 { background: linear-gradient(160deg, #ffe1d9 55%, var(--coral) 55%); }
.pt3 { background: linear-gradient(160deg, #e4ecf2 55%, #4a90b8 55%); }
.pt4 { background: linear-gradient(160deg, #efe9ff 55%, #7a5cff 55%); }
.pt5 { background: linear-gradient(160deg, #fff4cc 55%, #f2b705 55%); }
.post-row h3 { font-size: 21px; margin: 4px 0 6px; }
.post-row p { margin: 0; color: var(--muted); font-size: 15px; }
.meta { font-family: var(--mono); font-size: 12px; color: var(--muted); text-transform: uppercase; letter-spacing: .06em; }

.newsletter { background: var(--lime); border-radius: 14px; padding: 30px; margin: 40px 0 10px; display: grid; grid-template-columns: 1fr 1fr; gap: 24px; align-items: center; }
.newsletter h2 { font-size: 30px; margin: 0 0 6px; }
.newsletter p { margin: 0; }
.newsletter form { display: flex; gap: 8px; }
.newsletter input { flex: 1; min-width: 0; padding: 12px 14px; border: 2px solid var(--ink); border-radius: 6px; font: inherit; background: #fff; }
.newsletter button { background: var(--ink); color: var(--lime); border: 0; border-radius: 6px; padding: 0 18px; font-weight: 800; text-transform: uppercase; letter-spacing: .06em; cursor: pointer; font-family: var(--sans); }
.newsletter small { display: block; margin-top: 8px; font-size: 12px; }

.author-box { display: flex; gap: 14px; align-items: center; }
.avatar { width: 56px; height: 56px; flex: none; border-radius: 10px; background: linear-gradient(135deg, var(--lime), var(--lime-dark)); display: grid; place-items: center; font-size: 28px; }
.avatar.alt { background: linear-gradient(135deg, #ff9a7f, var(--coral)); }
.stat-list { list-style: none; margin: 0; padding: 0; }
.stat-list li { display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px dashed var(--line); }
.stat-list b { font-family: var(--mono); }
.trend { list-style: none; counter-reset: t; padding: 0; margin: 0; }
.trend li { counter-increment: t; display: grid; grid-template-columns: 34px 1fr; gap: 8px; padding: 10px 0; border-bottom: 1px solid var(--line); font-weight: 700; line-height: 1.35; }
.trend li::before { content: "0" counter(t); font-family: var(--display); color: var(--lime-dark); font-size: 20px; }
.trend a { text-decoration: none; }

/* Article */
.article-head { margin-bottom: 26px; }
.article-head h1 { font-size: 50px; margin: 6px 0 14px; }
.dek { font-size: 21px; color: var(--ink-2); line-height: 1.5; margin: 0 0 18px; }
.byline { display: flex; gap: 12px; align-items: center; font-size: 14px; color: var(--muted); padding: 14px 0; border-top: 1px solid var(--line); border-bottom: 1px solid var(--line); }
.byline .avatar { width: 42px; height: 42px; font-size: 22px; border-radius: 8px; }
.article-hero { border-radius: 14px; aspect-ratio: 16/8; margin: 24px 0; display: grid; place-items: center; overflow: hidden; }
.article-hero.pull { background: linear-gradient(160deg, #1d2329 58%, var(--lime) 58%); }
.article-hero.protein { background: linear-gradient(160deg, #ffe1d9 58%, var(--coral) 58%); font-size: 110px; }
.article-hero svg { width: 46%; }
.prose h2 { font-size: 28px; margin-top: 40px; }
.prose h3 { font-size: 19px; margin-top: 26px; }
.prose li { margin-bottom: 6px; }
.callout { border-left: 6px solid var(--lime-dark); background: #f6ffe2; padding: 16px 20px; border-radius: 0 10px 10px 0; margin: 24px 0; }
.callout.warn { border-color: var(--coral); background: #fff0ec; }
.callout b:first-child { text-transform: uppercase; font-size: 13px; letter-spacing: .1em; display: block; }

.table-wrap { overflow-x: auto; margin: 22px 0; border-radius: 10px; border: 2px solid var(--ink); }
table.program { width: 100%; border-collapse: collapse; font-size: 15px; min-width: 560px; background: var(--panel); }
table.program th { background: var(--ink); color: var(--lime); text-align: left; padding: 10px 12px; font-family: var(--mono); font-size: 12px; text-transform: uppercase; letter-spacing: .08em; }
table.program td { padding: 10px 12px; border-top: 1px solid var(--line); vertical-align: top; }
table.program tr:nth-child(even) td { background: #f8f9f6; }
table.program td:first-child { font-family: var(--display); white-space: nowrap; }
table.program tr.deload td { background: #fff7d6; }

.myth { display: grid; grid-template-columns: 1fr 1fr; border-radius: 12px; overflow: hidden; margin: 22px 0; border: 2px solid var(--ink); }
.myth > div { padding: 18px 20px; }
.myth .m { background: #fff0ec; }
.myth .f { background: #f6ffe2; border-left: 2px solid var(--ink); }
.myth .lbl { font-family: var(--display); text-transform: uppercase; font-size: 14px; display: block; margin-bottom: 6px; }
.myth .m .lbl { color: var(--coral); }
.myth .f .lbl { color: var(--lime-dark); }
.myth p { margin: 0; }

.disclaimer { font-size: 13px; color: var(--muted); background: var(--panel); border: 1px solid var(--line); border-radius: 8px; padding: 12px 16px; margin-top: 34px; }
.tags { margin-top: 18px; display: flex; gap: 8px; flex-wrap: wrap; }
.tags a { font-family: var(--mono); font-size: 12px; text-transform: uppercase; text-decoration: none; border: 1px solid var(--ink); padding: 3px 9px; border-radius: 3px; }

/* Footer */
.site-footer { background: var(--ink); color: #9aa3ab; padding: 40px 20px 28px; font-size: 14px; }
.footer-inner { max-width: 1200px; margin: 0 auto; display: flex; justify-content: space-between; gap: 30px; flex-wrap: wrap; }
.site-footer a { color: #fff; text-decoration: none; margin-right: 18px; }
.site-footer a:hover { color: var(--ink); }
.site-footer .fine { max-width: 1200px; margin: 22px auto 0; font-size: 12px; border-top: 1px solid #2a3036; padding-top: 16px; }

@media (max-width: 1000px) {
  .layout { grid-template-columns: 1fr; }
  .ad-side { position: static; }
  .featured { grid-template-columns: 1fr; }
  .featured-art { min-height: 220px; }
}
@media (max-width: 760px) {
  .ad-desktop { display: none !important; }
  .ad-mobile { display: block; }
  .main-nav { display: none; }
  .header-inner { justify-content: space-between; }
  .article-head h1 { font-size: 34px; }
  .dek { font-size: 18px; }
  .featured-body h2 { font-size: 28px; }
  .post-row { grid-template-columns: 96px 1fr; gap: 14px; }
  .post-thumb { font-size: 34px; }
  .post-row p { display: none; }
  .newsletter { grid-template-columns: 1fr; padding: 22px; }
  .myth { grid-template-columns: 1fr; }
  .myth .f { border-left: 0; border-top: 2px solid var(--ink); }
}