/* ============================================
   ProGrade Fitness — Design System & Styles
   ============================================ */

/* --- CSS Custom Properties --- */
:root {
  /* Colors */
  --bg-primary: #0a0e17;
  --bg-secondary: #111827;
  --bg-card: rgba(17, 24, 39, 0.7);
  --bg-card-hover: rgba(31, 41, 55, 0.8);
  --bg-glass: rgba(255, 255, 255, 0.03);
  --border-glass: rgba(255, 255, 255, 0.08);
  --border-accent: rgba(6, 182, 212, 0.3);

  --text-primary: #f1f5f9;
  --text-secondary: #94a3b8;
  --text-muted: #64748b;

  --accent-cyan: #06b6d4;
  --accent-cyan-dim: rgba(6, 182, 212, 0.15);
  --accent-orange: #f97316;
  --accent-orange-dim: rgba(249, 115, 22, 0.15);
  --accent-purple: #a855f7;
  --accent-purple-dim: rgba(168, 85, 247, 0.15);
  --accent-green: #22c55e;
  --accent-green-dim: rgba(34, 197, 94, 0.15);
  --accent-red: #ef4444;
  --accent-red-dim: rgba(239, 68, 68, 0.15);
  --accent-yellow: #eab308;
  --accent-yellow-dim: rgba(234, 179, 8, 0.15);

  /* Spacing */
  --sp-xs: 4px;
  --sp-sm: 8px;
  --sp-md: 16px;
  --sp-lg: 24px;
  --sp-xl: 32px;
  --sp-2xl: 48px;

  /* Radius */
  --radius-sm: 8px;
  --radius-md: 12px;
  --radius-lg: 16px;
  --radius-xl: 20px;
  --radius-full: 9999px;

  /* Shadows */
  --shadow-card: 0 4px 24px rgba(0, 0, 0, 0.3);
  --shadow-glow-cyan: 0 0 20px rgba(6, 182, 212, 0.15);
  --shadow-glow-orange: 0 0 20px rgba(249, 115, 22, 0.15);

  /* Sidebar */
  --sidebar-w: 240px;
  --bottomnav-h: 64px;
}

/* --- Reset & Base --- */
*, *::before, *::after {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
}

html {
  font-size: 15px;
  scroll-behavior: smooth;
}

body {
  font-family: 'Inter', -apple-system, BlinkMacSystemFont, sans-serif;
  background: var(--bg-primary);
  color: var(--text-primary);
  min-height: 100vh;
  overflow-x: hidden;
  line-height: 1.6;
}

/* Scrollbar */
::-webkit-scrollbar { width: 6px; }
::-webkit-scrollbar-track { background: transparent; }
::-webkit-scrollbar-thumb { background: var(--text-muted); border-radius: var(--radius-full); }

/* --- Layout --- */
#app {
  display: flex;
  min-height: 100vh;
}

#content {
  flex: 1;
  margin-left: var(--sidebar-w);
  padding: var(--sp-xl);
  padding-bottom: var(--sp-xl);
  max-width: 1100px;
}

.page {
  display: none;
  animation: fadeIn 0.35s ease;
}

.page.active {
  display: block;
}

@keyframes fadeIn {
  from { opacity: 0; transform: translateY(12px); }
  to { opacity: 1; transform: translateY(0); }
}

/* --- Sidebar --- */
#sidebar {
  position: fixed;
  top: 0;
  left: 0;
  width: var(--sidebar-w);
  height: 100vh;
  background: var(--bg-secondary);
  border-right: 1px solid var(--border-glass);
  display: flex;
  flex-direction: column;
  padding: var(--sp-lg) var(--sp-md);
  z-index: 100;
}

.logo {
  display: flex;
  align-items: center;
  gap: var(--sp-sm);
  padding: var(--sp-md) var(--sp-sm);
  margin-bottom: var(--sp-xl);
}

.logo-icon { font-size: 1.8rem; }
.logo-text {
  font-size: 1.4rem;
  font-weight: 800;
  background: linear-gradient(135deg, var(--accent-cyan), var(--accent-purple));
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
  background-clip: text;
}

.nav-links {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: var(--sp-xs);
  flex: 1;
}

.nav-link {
  display: flex;
  align-items: center;
  gap: var(--sp-md);
  padding: var(--sp-md) var(--sp-md);
  border-radius: var(--radius-md);
  color: var(--text-secondary);
  text-decoration: none;
  font-weight: 500;
  font-size: 0.95rem;
  transition: all 0.25s ease;
  position: relative;
}

.nav-link:hover {
  background: var(--bg-glass);
  color: var(--text-primary);
}

.nav-link.active {
  background: var(--accent-cyan-dim);
  color: var(--accent-cyan);
}

.nav-link.active::before {
  content: '';
  position: absolute;
  left: -12px;
  top: 50%;
  transform: translateY(-50%);
  width: 4px;
  height: 24px;
  border-radius: var(--radius-full);
  background: var(--accent-cyan);
}

.nav-icon { font-size: 1.2rem; }

.nav-footer {
  padding-top: var(--sp-md);
  border-top: 1px solid var(--border-glass);
}

.streak-badge {
  background: var(--accent-orange-dim);
  color: var(--accent-orange);
  padding: var(--sp-sm) var(--sp-md);
  border-radius: var(--radius-md);
  font-weight: 600;
  font-size: 0.9rem;
  text-align: center;
}

/* --- Bottom Nav (Mobile) --- */
#bottomNav {
  display: none;
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  height: var(--bottomnav-h);
  background: var(--bg-secondary);
  border-top: 1px solid var(--border-glass);
  z-index: 100;
  justify-content: space-around;
  align-items: center;
  backdrop-filter: blur(20px);
}

.bnav-link {
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 2px;
  text-decoration: none;
  color: var(--text-muted);
  font-size: 0.65rem;
  font-weight: 500;
  transition: color 0.2s;
  padding: var(--sp-xs) var(--sp-sm);
}

.bnav-link span:first-child { font-size: 1.3rem; }

.bnav-link.active {
  color: var(--accent-cyan);
}

/* --- Page Header --- */
.page-header {
  margin-bottom: var(--sp-xl);
}

.page-header h1 {
  font-size: 1.8rem;
  font-weight: 800;
  margin-bottom: var(--sp-xs);
}

.page-header p {
  color: var(--text-secondary);
  font-size: 0.95rem;
}

.greeting-time {
  color: var(--accent-cyan);
  font-weight: 600;
}

/* --- Cards --- */
.card {
  background: var(--bg-card);
  border: 1px solid var(--border-glass);
  border-radius: var(--radius-lg);
  padding: var(--sp-lg);
  margin-bottom: var(--sp-md);
  backdrop-filter: blur(12px);
  transition: transform 0.2s ease, box-shadow 0.2s ease;
}

.card:hover {
  transform: translateY(-2px);
  box-shadow: var(--shadow-card);
}

.card-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: var(--sp-md);
}

.card-title {
  font-size: 1.1rem;
  font-weight: 700;
  display: flex;
  align-items: center;
  gap: var(--sp-sm);
}

.card-badge {
  font-size: 0.7rem;
  font-weight: 600;
  padding: 3px 10px;
  border-radius: var(--radius-full);
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.badge-olympic {
  background: var(--accent-orange-dim);
  color: var(--accent-orange);
  border: 1px solid rgba(249, 115, 22, 0.3);
}

.badge-rest {
  background: var(--accent-green-dim);
  color: var(--accent-green);
}

.badge-duration {
  background: var(--bg-glass);
  color: var(--text-secondary);
  border: 1px solid var(--border-glass);
}

/* --- Grid Layouts --- */
.grid-2 {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: var(--sp-md);
}

.grid-3 {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: var(--sp-md);
}

.grid-4 {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: var(--sp-sm);
}

/* --- Stat Cards --- */
.stat-card {
  background: var(--bg-card);
  border: 1px solid var(--border-glass);
  border-radius: var(--radius-md);
  padding: var(--sp-md);
  text-align: center;
}

.stat-value {
  font-size: 1.6rem;
  font-weight: 800;
}

.stat-label {
  font-size: 0.75rem;
  color: var(--text-muted);
  text-transform: uppercase;
  letter-spacing: 0.5px;
  margin-top: var(--sp-xs);
}

.stat-cyan .stat-value { color: var(--accent-cyan); }
.stat-orange .stat-value { color: var(--accent-orange); }
.stat-purple .stat-value { color: var(--accent-purple); }
.stat-green .stat-value { color: var(--accent-green); }

/* --- Exercise Table --- */
.exercise-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.85rem;
}

.exercise-table th {
  text-align: left;
  color: var(--text-muted);
  font-weight: 600;
  font-size: 0.7rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid var(--border-glass);
}

.exercise-table td {
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid rgba(255, 255, 255, 0.03);
  vertical-align: top;
}

.exercise-table tr:last-child td {
  border-bottom: none;
}

.exercise-table tr:hover td {
  background: var(--bg-glass);
}

.exercise-name {
  font-weight: 600;
  color: var(--text-primary);
}

.exercise-name.olympic {
  color: var(--accent-orange);
}

.exercise-sets {
  color: var(--accent-cyan);
  font-weight: 600;
}

.exercise-keypoint {
  font-size: 0.75rem;
  color: var(--text-muted);
  margin-top: 3px;
  font-style: italic;
  line-height: 1.4;
}

/* --- Day Tabs (Workouts) --- */
.day-tabs {
  display: flex;
  gap: var(--sp-xs);
  margin-bottom: var(--sp-lg);
  overflow-x: auto;
  padding-bottom: var(--sp-sm);
  -webkit-overflow-scrolling: touch;
}

.day-tab {
  padding: var(--sp-sm) var(--sp-md);
  border-radius: var(--radius-md);
  border: 1px solid var(--border-glass);
  background: var(--bg-glass);
  color: var(--text-secondary);
  font-size: 0.8rem;
  font-weight: 600;
  cursor: pointer;
  white-space: nowrap;
  transition: all 0.2s;
}

.day-tab:hover {
  background: var(--bg-card-hover);
  color: var(--text-primary);
}

.day-tab.active {
  background: var(--accent-cyan-dim);
  color: var(--accent-cyan);
  border-color: rgba(6, 182, 212, 0.3);
}

.day-tab.today {
  box-shadow: var(--shadow-glow-cyan);
}

/* --- Meal Cards --- */
.meal-card {
  background: var(--bg-card);
  border: 1px solid var(--border-glass);
  border-radius: var(--radius-lg);
  padding: var(--sp-lg);
  margin-bottom: var(--sp-md);
  cursor: pointer;
  transition: all 0.25s ease;
}

.meal-card:hover {
  border-color: var(--border-accent);
}

.meal-header {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-bottom: var(--sp-sm);
}

.meal-name {
  font-weight: 700;
  font-size: 1rem;
  display: flex;
  align-items: center;
  gap: var(--sp-sm);
}

.meal-kcal {
  color: var(--accent-orange);
  font-weight: 700;
  font-size: 0.9rem;
}

.meal-macros {
  display: flex;
  gap: var(--sp-md);
  margin-bottom: var(--sp-md);
}

.macro-pill {
  font-size: 0.75rem;
  font-weight: 600;
  padding: 3px 10px;
  border-radius: var(--radius-full);
}

.macro-protein { background: var(--accent-cyan-dim); color: var(--accent-cyan); }
.macro-carbs { background: var(--accent-orange-dim); color: var(--accent-orange); }
.macro-fat { background: var(--accent-purple-dim); color: var(--accent-purple); }

.meal-foods {
  display: none;
  margin-top: var(--sp-md);
  padding-top: var(--sp-md);
  border-top: 1px solid var(--border-glass);
}

.meal-card.expanded .meal-foods {
  display: block;
}

.meal-expand-icon {
  transition: transform 0.2s;
  font-size: 0.8rem;
  color: var(--text-muted);
}

.meal-card.expanded .meal-expand-icon {
  transform: rotate(180deg);
}

.food-row {
  display: flex;
  justify-content: space-between;
  padding: var(--sp-xs) 0;
  font-size: 0.85rem;
  color: var(--text-secondary);
}

.food-name { font-weight: 500; color: var(--text-primary); }
.food-amount { color: var(--text-muted); }

/* --- Macro Bar --- */
.macro-bar-container {
  margin-top: var(--sp-lg);
}

.macro-bar-label {
  display: flex;
  justify-content: space-between;
  font-size: 0.75rem;
  font-weight: 600;
  margin-bottom: var(--sp-xs);
}

.macro-bar {
  height: 8px;
  background: var(--bg-glass);
  border-radius: var(--radius-full);
  overflow: hidden;
  margin-bottom: var(--sp-sm);
}

.macro-bar-fill {
  height: 100%;
  border-radius: var(--radius-full);
  transition: width 1s ease;
}

.bar-protein { background: linear-gradient(90deg, var(--accent-cyan), #22d3ee); }
.bar-carbs { background: linear-gradient(90deg, var(--accent-orange), #fb923c); }
.bar-fat { background: linear-gradient(90deg, var(--accent-purple), #c084fc); }

/* --- Progress Grid --- */
.progress-grid {
  display: grid;
  grid-template-columns: 120px repeat(7, 1fr);
  gap: 2px;
  margin-bottom: var(--sp-lg);
}

.progress-header {
  font-size: 0.7rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  color: var(--text-muted);
  padding: var(--sp-sm);
  text-align: center;
}

.progress-header:first-child {
  text-align: left;
}

.progress-row-label {
  font-size: 0.8rem;
  font-weight: 600;
  color: var(--text-secondary);
  padding: var(--sp-sm);
  display: flex;
  align-items: center;
  gap: var(--sp-xs);
}

.progress-cell {
  display: flex;
  align-items: center;
  justify-content: center;
  padding: var(--sp-sm);
}

.check-btn {
  width: 32px;
  height: 32px;
  border-radius: var(--radius-sm);
  border: 2px solid var(--border-glass);
  background: var(--bg-glass);
  cursor: pointer;
  transition: all 0.25s ease;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.9rem;
  color: transparent;
}

.check-btn:hover {
  border-color: var(--accent-cyan);
  background: var(--accent-cyan-dim);
}

.check-btn.checked {
  background: var(--accent-green-dim);
  border-color: var(--accent-green);
  color: var(--accent-green);
  animation: checkPop 0.3s ease;
}

@keyframes checkPop {
  0% { transform: scale(0.8); }
  50% { transform: scale(1.15); }
  100% { transform: scale(1); }
}

/* --- Completion Ring --- */
.completion-ring-wrap {
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: var(--sp-sm);
}

.completion-ring {
  position: relative;
  width: 120px;
  height: 120px;
}

.completion-ring svg {
  transform: rotate(-90deg);
}

.completion-ring .ring-bg {
  fill: none;
  stroke: var(--border-glass);
  stroke-width: 8;
}

.completion-ring .ring-fill {
  fill: none;
  stroke: var(--accent-cyan);
  stroke-width: 8;
  stroke-linecap: round;
  transition: stroke-dashoffset 1s ease;
}

.completion-pct {
  position: absolute;
  top: 50%;
  left: 50%;
  transform: translate(-50%, -50%);
  font-size: 1.5rem;
  font-weight: 800;
  color: var(--accent-cyan);
}

.completion-label {
  font-size: 0.8rem;
  color: var(--text-muted);
  font-weight: 500;
}

/* --- Supplement Table --- */
.supp-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.85rem;
}

.supp-table th {
  text-align: left;
  color: var(--text-muted);
  font-weight: 600;
  font-size: 0.7rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid var(--border-glass);
}

.supp-table td {
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid rgba(255, 255, 255, 0.03);
}

.supp-table tr:last-child td {
  border-bottom: none;
}

.supp-name {
  font-weight: 600;
  color: var(--text-primary);
}

.supp-dose {
  color: var(--accent-cyan);
  font-weight: 600;
}

/* --- Tip Box --- */
.tip-box {
  background: var(--accent-cyan-dim);
  border: 1px solid rgba(6, 182, 212, 0.2);
  border-radius: var(--radius-md);
  padding: var(--sp-md) var(--sp-lg);
  margin-bottom: var(--sp-md);
  font-size: 0.85rem;
  color: var(--text-secondary);
  line-height: 1.6;
}

.tip-box strong {
  color: var(--accent-cyan);
}

.tip-box.warning {
  background: var(--accent-orange-dim);
  border-color: rgba(249, 115, 22, 0.2);
}

.tip-box.warning strong {
  color: var(--accent-orange);
}

/* --- Section Titles --- */
.section-title {
  font-size: 1.1rem;
  font-weight: 700;
  margin-bottom: var(--sp-md);
  margin-top: var(--sp-xl);
  display: flex;
  align-items: center;
  gap: var(--sp-sm);
}

.section-title:first-child {
  margin-top: 0;
}

/* --- Lifestyle Cards --- */
.lifestyle-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: var(--sp-md);
}

.lifestyle-item {
  display: flex;
  gap: var(--sp-md);
  align-items: flex-start;
  padding: var(--sp-md);
  background: var(--bg-glass);
  border-radius: var(--radius-md);
  border: 1px solid var(--border-glass);
}

.lifestyle-icon {
  font-size: 1.5rem;
  flex-shrink: 0;
}

.lifestyle-label {
  font-weight: 600;
  font-size: 0.9rem;
  margin-bottom: 2px;
}

.lifestyle-desc {
  font-size: 0.8rem;
  color: var(--text-muted);
  line-height: 1.5;
}

/* --- Olympic Progression --- */
.progression-timeline {
  position: relative;
  padding-left: var(--sp-xl);
}

.progression-timeline::before {
  content: '';
  position: absolute;
  left: 11px;
  top: 0;
  bottom: 0;
  width: 2px;
  background: var(--border-glass);
}

.progression-phase {
  position: relative;
  margin-bottom: var(--sp-lg);
  padding: var(--sp-md);
  background: var(--bg-glass);
  border-radius: var(--radius-md);
  border: 1px solid var(--border-glass);
}

.progression-phase::before {
  content: '';
  position: absolute;
  left: calc(-1 * var(--sp-xl) + 5px);
  top: var(--sp-lg);
  width: 12px;
  height: 12px;
  border-radius: 50%;
  background: var(--accent-cyan);
  border: 2px solid var(--bg-primary);
}

.progression-weeks {
  font-size: 0.7rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  color: var(--accent-cyan);
  font-weight: 700;
  margin-bottom: var(--sp-xs);
}

.progression-title {
  font-weight: 700;
  font-size: 0.95rem;
  margin-bottom: var(--sp-xs);
}

.progression-desc {
  font-size: 0.8rem;
  color: var(--text-muted);
  line-height: 1.5;
}

/* --- Reset Button --- */
.btn {
  padding: var(--sp-sm) var(--sp-lg);
  border-radius: var(--radius-md);
  border: 1px solid var(--border-glass);
  background: var(--bg-glass);
  color: var(--text-secondary);
  font-weight: 600;
  font-size: 0.85rem;
  cursor: pointer;
  transition: all 0.2s;
  font-family: inherit;
}

.btn:hover {
  background: var(--bg-card-hover);
  color: var(--text-primary);
}

.btn-danger {
  border-color: rgba(239, 68, 68, 0.3);
  color: var(--accent-red);
}

.btn-danger:hover {
  background: var(--accent-red-dim);
}

/* --- Today Check Card (Dashboard) --- */
.today-checks {
  display: flex;
  gap: var(--sp-md);
  flex-wrap: wrap;
}

.today-check-item {
  display: flex;
  align-items: center;
  gap: var(--sp-sm);
  padding: var(--sp-sm) var(--sp-md);
  background: var(--bg-glass);
  border: 1px solid var(--border-glass);
  border-radius: var(--radius-md);
  cursor: pointer;
  transition: all 0.2s;
  font-size: 0.85rem;
  font-weight: 500;
  color: var(--text-secondary);
}

.today-check-item:hover {
  border-color: var(--accent-cyan);
}

.today-check-item.checked {
  background: var(--accent-green-dim);
  border-color: var(--accent-green);
  color: var(--accent-green);
}

.today-check-item .check-icon {
  width: 20px;
  height: 20px;
  border-radius: 4px;
  border: 2px solid var(--border-glass);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.7rem;
  color: transparent;
  transition: all 0.2s;
}

.today-check-item.checked .check-icon {
  border-color: var(--accent-green);
  color: var(--accent-green);
  background: rgba(34, 197, 94, 0.1);
}

/* ---- Swap table ---- */
.swap-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.82rem;
}
.swap-table th {
  text-align: left;
  color: var(--text-muted);
  font-weight: 600;
  font-size: 0.7rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid var(--border-glass);
}
.swap-table td {
  padding: var(--sp-sm) var(--sp-md);
  border-bottom: 1px solid rgba(255, 255, 255, 0.03);
  color: var(--text-secondary);
}

/* --- Responsive --- */
@media (max-width: 768px) {
  #sidebar { display: none; }
  #bottomNav { display: flex; }

  #content {
    margin-left: 0;
    padding: var(--sp-md);
    padding-bottom: calc(var(--bottomnav-h) + var(--sp-lg));
  }

  .grid-2, .grid-3, .grid-4 {
    grid-template-columns: 1fr;
  }

  .lifestyle-grid {
    grid-template-columns: 1fr;
  }

  .progress-grid {
    grid-template-columns: 80px repeat(7, 1fr);
    font-size: 0.75rem;
  }

  .page-header h1 {
    font-size: 1.4rem;
  }

  .day-tabs {
    gap: var(--sp-xs);
  }

  .day-tab {
    padding: 6px 12px;
    font-size: 0.72rem;
  }

  .today-checks {
    flex-direction: column;
  }
}

@media (max-width: 480px) {
  .progress-grid {
    grid-template-columns: 60px repeat(7, 1fr);
  }

  .check-btn {
    width: 26px;
    height: 26px;
    font-size: 0.7rem;
  }
}