/* ============================================================
   MENTOR DO CORPO — COACH · Design System
   Base reaproveitada do app de treino (tema dourado/escuro).
   ============================================================ */

:root {
  /* base */
  --bg: #08080a;
  --bg-2: #0d0d10;
  --surface: #1a1a20;
  --surface-2: #202028;
  --surface-3: #2a2a33;
  --line: rgba(255, 255, 255, 0.07);
  --line-2: rgba(255, 255, 255, 0.13);
  /* text */
  --tx: #f4f1ec;
  --tx-2: #a8a29a;
  --tx-3: #6e6a63;
  --tx-faint: #48453f;
  /* gold (from logo) */
  --gold: #ecd3ac;
  --gold-2: #d9b88f;
  --gold-3: #b8935f;
  --gold-d: #8a6d43;
  --gold-bg: rgba(217, 184, 143, 0.1);
  --gold-line: rgba(217, 184, 143, 0.24);
  /* ember / fire accent */
  --ember: #f59e0b;
  --ember-2: #ea580c;
  --ember-bg: rgba(245, 158, 11, 0.1);
  /* per-track accents */
  --rose: #fb7185;
  --rose-bg: rgba(251, 113, 133, 0.1);
  --emerald: #34d399;
  --emerald-bg: rgba(52, 211, 153, 0.1);
  --sky: #38bdf8;
  --sky-bg: rgba(56, 189, 248, 0.1);
  --indigo: #818cf8;
  --indigo-bg: rgba(129, 140, 248, 0.1);
  --teal: #2dd4bf;
  --teal-bg: rgba(45, 212, 191, 0.1);
  /* radii / shadow */
  --r: 20px;
  --r-sm: 14px;
  --r-xs: 11px;
  --sh: 0 10px 30px rgba(0, 0, 0, 0.5);
  --sh-lg: 0 20px 55px rgba(0, 0, 0, 0.6);
  --glow-gold: 0 0 40px rgba(217, 184, 143, 0.14);
}

* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
  -webkit-tap-highlight-color: transparent;
}
html {
  -webkit-text-size-adjust: 100%;
  /* no iOS o pull-to-refresh só morre se a regra estiver no html */
  overscroll-behavior-y: none;
}
body {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  background: var(--bg);
  color: var(--tx);
  line-height: 1.5;
  font-size: 15px;
  /* respeita o entalhe e a barra de gesto quando o app roda em tela cheia */
  padding-top: env(safe-area-inset-top, 0);
  padding-bottom: calc(88px + env(safe-area-inset-bottom, 0));
  overscroll-behavior-y: none;
  -webkit-font-smoothing: antialiased;
}
.wrap {
  max-width: 600px;
  margin: 0 auto;
  /* desconta a barra inferior e as safe areas: sem isso a página fica ~88px
     mais alta que a tela e rola sozinha mesmo com pouco conteúdo */
  min-height: 100vh;
  min-height: calc(100dvh - 88px - env(safe-area-inset-top, 0) - env(safe-area-inset-bottom, 0));
  background: var(--bg);
  position: relative;
}

/* faint ambient gold haze top */
.wrap::before {
  content: "";
  position: fixed;
  top: 0;
  left: 50%;
  transform: translateX(-50%);
  width: min(600px, 100%);
  height: 380px;
  pointer-events: none;
  z-index: 0;
  /* camada própria: sem isso o WebKit repinta a faixa ao rolar */
  will-change: transform;
  background: radial-gradient(120% 100% at 50% -4%, rgba(217, 184, 143, 0.09), transparent 60%);
}

/* marca d'água do logo — atmosfera de fundo, bem discreta */
.brand-wm {
  position: fixed;
  top: 0;
  bottom: 0;
  left: 50%;
  transform: translateX(-50%);
  width: min(600px, 100%);
  pointer-events: none;
  z-index: 0;
  opacity: 0.09;
  will-change: transform;
  background-image: url("../img/logo.png");
  background-repeat: no-repeat;
  background-position: center 40%;
  background-size: 78% auto;
}

/* ============ TYPOGRAPHY HELPERS ============ */
.eyebrow {
  font-size: 11px;
  letter-spacing: 0.22em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
}
.section-label {
  display: flex;
  align-items: center;
  gap: 12px;
  margin: 6px 2px 16px;
}
.section-label .sl-tx {
  font-size: 11px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--tx-3);
  white-space: nowrap;
}
.section-label .sl-ln {
  flex: 1;
  height: 1px;
  background: linear-gradient(90deg, var(--line-2), transparent);
}

/* ============ VIEWS ============ */
.view {
  display: none;
  padding: 16px 16px 28px;
  position: relative;
  z-index: 1;
  animation: fade 0.3s ease;
}
.view.active {
  display: block;
}
@keyframes fade {
  from {
    opacity: 0;
    transform: translateY(8px);
  }
  to {
    opacity: 1;
    transform: none;
  }
}

/* ============ HOME HERO (logo) ============ */
.home-hero {
  text-align: center;
  padding: 14px 20px 2px;
  position: relative;
  z-index: 1;
}
.home-hero .logo-wrap {
  position: relative;
  display: inline-block;
  margin-bottom: 0;
}
/* O PNG da logo é quadrado com ~24% de área transparente em cima e ~27% embaixo.
   Mantemos a MESMA largura (mesmo tamanho visual) e cortamos só essas faixas
   vazias, senão sobra um vão enorme entre o topo e o calendário. */
.home-hero img.logo {
  width: 340px;
  max-width: 94%;
  height: 174px;
  object-fit: cover;
  object-position: center 47%;
  display: block;
  margin: 0 auto;
}
.home-hero .hh-tag {
  font-size: 13px;
  color: var(--tx-2);
  max-width: 340px;
  margin: 6px auto 0;
  line-height: 1.55;
}
.home-hero .hh-rule {
  width: 54px;
  height: 2px;
  margin: 8px auto 0;
  border-radius: 2px;
  background: linear-gradient(90deg, transparent, var(--gold-2), transparent);
}

/* ============ CALENDÁRIO DA SEMANA (tela inicial) ============ */
.week-card {
  background: linear-gradient(150deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--gold-line);
  border-radius: var(--r);
  padding: 16px 15px 15px;
  margin: 10px 0 22px;
  position: relative;
  overflow: hidden;
  box-shadow: var(--sh);
}
.week-card::after {
  content: "";
  position: absolute;
  top: -40%;
  left: 50%;
  transform: translateX(-50%);
  width: 120%;
  height: 130px;
  pointer-events: none;
  background: radial-gradient(60% 100% at 50% 0, rgba(217, 184, 143, 0.16), transparent 70%);
}
.week-card .wk-head {
  display: flex;
  align-items: baseline;
  justify-content: space-between;
  gap: 10px;
  margin-bottom: 13px;
  position: relative;
  z-index: 1;
  flex-wrap: wrap;
}
.week-card .wk-title {
  font-size: 14px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.01em;
}
.week-card .wk-today {
  font-size: 11.5px;
  font-weight: 700;
  color: var(--gold-2);
}
.home-week {
  display: flex;
  gap: 5px;
  position: relative;
  z-index: 1;
}
.hw-day {
  flex: 1 1 0;
  min-width: 0;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 5px;
  padding: 12px 2px 11px;
  border-radius: 15px;
  border: 1px solid var(--line);
  background: var(--surface);
  transition: all 0.2s;
}
.hw-day .hw-dn {
  font-size: 11px;
  font-weight: 800;
  letter-spacing: 0.05em;
  color: var(--tx-3);
  text-transform: uppercase;
}
.hw-day .hw-dt {
  font-size: 22px;
  font-weight: 800;
  color: var(--tx);
  line-height: 1;
  letter-spacing: -0.02em;
}
.hw-day.hoje {
  border-color: var(--gold);
  background: linear-gradient(160deg, var(--gold-2), var(--gold-3));
  box-shadow:
    0 6px 18px rgba(217, 184, 143, 0.32),
    0 0 0 3px var(--gold-bg);
  transform: translateY(-2px);
}
.hw-day.hoje .hw-dn {
  color: #5a4526;
}
.hw-day.hoje .hw-dt {
  color: #17110a;
}
@media (max-width: 380px) {
  .hw-day {
    padding: 10px 1px 9px;
    gap: 3px;
    border-radius: 12px;
  }
  .hw-day .hw-dt {
    font-size: 19px;
  }
  .hw-day .hw-dn {
    font-size: 10px;
  }
}

/* ============ INTRO BAND ============ */
.intro-band {
  background: linear-gradient(135deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 18px 18px;
  margin: 8px 0 22px;
  position: relative;
  overflow: hidden;
  box-shadow: var(--sh);
}
.intro-band::before {
  content: "";
  position: absolute;
  left: 0;
  top: 0;
  bottom: 0;
  width: 3px;
  background: linear-gradient(180deg, var(--gold-2), var(--gold-d));
}
.intro-band .ib-row {
  display: flex;
  gap: 14px;
  align-items: flex-start;
}
.intro-band .ib-ic {
  width: 42px;
  height: 42px;
  border-radius: 12px;
  flex-shrink: 0;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 21px;
}
.intro-band .ib-t {
  font-size: 15.5px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.01em;
}
.intro-band .ib-d {
  font-size: 13px;
  color: var(--tx-2);
  margin-top: 4px;
  line-height: 1.55;
}
.intro-stats {
  display: flex;
  gap: 0;
  margin-top: 16px;
  border-top: 1px solid var(--line);
  padding-top: 14px;
}
.intro-stats .is {
  flex: 1;
  text-align: center;
  border-right: 1px solid var(--line);
}
.intro-stats .is:last-child {
  border-right: none;
}
.intro-stats .is-v {
  font-size: 21px;
  font-weight: 800;
  color: var(--gold-2);
  letter-spacing: -0.02em;
  line-height: 1;
}
.intro-stats .is-l {
  font-size: 10px;
  color: var(--tx-3);
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  margin-top: 5px;
}

/* ============ ACTIVE / PLANO ATUAL CARD ============ */
.active-card {
  background: linear-gradient(135deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--gold-line);
  border-radius: var(--r);
  padding: 18px;
  margin: 0 0 22px;
  position: relative;
  overflow: hidden;
  box-shadow: var(--sh), var(--glow-gold);
}
.active-card::before {
  content: "";
  position: absolute;
  left: 0;
  top: 0;
  bottom: 0;
  width: 3px;
  background: linear-gradient(180deg, var(--gold-2), var(--gold-d));
}
.active-card .ac-top {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: 8px;
}
.active-card .ac-pin {
  font-size: 10px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
}
.active-card .ac-unpin {
  font-size: 11px;
  color: var(--tx-3);
  text-decoration: underline;
  cursor: pointer;
}
.active-card .ac-nm {
  font-size: 19px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.02em;
  line-height: 1.15;
}
.active-card .ac-meta {
  font-size: 12px;
  color: var(--tx-2);
  margin-top: 4px;
}
.active-card .ac-week {
  font-size: 13px;
  color: var(--tx-2);
  margin-top: 12px;
}
.active-card .ac-week b {
  color: var(--gold-2);
  font-size: 15px;
}
.active-card .ac-week small {
  color: var(--tx-3);
  font-size: 11px;
}
.active-card .ac-bar {
  height: 6px;
  background: var(--surface-3);
  border-radius: 3px;
  margin-top: 10px;
  overflow: hidden;
}
.active-card .ac-fill {
  height: 100%;
  background: linear-gradient(90deg, var(--gold-2), var(--gold-3));
  border-radius: 3px;
  transition: width 0.4s;
}
.active-card .ac-foot {
  display: flex;
  justify-content: space-between;
  font-size: 10.5px;
  color: var(--tx-3);
  margin-top: 6px;
}

/* ============ EMPTY STATE (sem plano ainda) ============ */
.empty-state {
  text-align: center;
  padding: 20px 20px 8px;
}
.empty-state .es-ic {
  width: 76px;
  height: 76px;
  border-radius: 22px;
  margin: 0 auto 16px;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 34px;
}
.empty-state .es-t {
  font-size: 17px;
  font-weight: 800;
  color: var(--tx);
  margin-bottom: 7px;
}
.empty-state .es-d {
  font-size: 13.5px;
  color: var(--tx-2);
  max-width: 300px;
  margin: 0 auto 4px;
  line-height: 1.55;
}
.empty-state .es-d b {
  color: var(--gold-2);
}

/* ============ OPTION CARDS (questionário) ============ */
.opt-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 17px;
  cursor: pointer;
  transition: 0.16s;
  box-shadow: var(--sh);
  margin-bottom: 13px;
  display: flex;
  align-items: center;
  gap: 15px;
  position: relative;
  overflow: hidden;
}
.opt-card::before {
  content: "";
  position: absolute;
  left: 0;
  top: 0;
  bottom: 0;
  width: 3px;
  background: var(--gold-2);
  transform: scaleY(0);
  transform-origin: center;
  transition: transform 0.2s;
}
.opt-card:active,
.opt-card.sel {
  border-color: var(--gold-line);
}
.opt-card:active::before,
.opt-card.sel::before {
  transform: scaleY(1);
}
.opt-card .o-ic {
  width: 50px;
  height: 50px;
  border-radius: 14px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 25px;
  flex-shrink: 0;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
}
.opt-card .o-body {
  flex: 1;
  min-width: 0;
}
.opt-card .o-nm {
  font-size: 16.5px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.01em;
}
.opt-card .o-d {
  font-size: 12.5px;
  color: var(--tx-2);
  margin-top: 4px;
  line-height: 1.45;
}
.opt-card .o-arr {
  font-size: 20px;
  color: var(--tx-3);
  flex-shrink: 0;
}

.freq-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 11px;
}
.freq {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 20px 8px 16px;
  cursor: pointer;
  transition: 0.16s;
  box-shadow: var(--sh);
  text-align: center;
  position: relative;
  overflow: hidden;
}
.freq::after {
  content: "";
  position: absolute;
  left: 50%;
  bottom: 0;
  transform: translateX(-50%);
  width: 0;
  height: 3px;
  background: linear-gradient(90deg, var(--gold-3), var(--gold-2));
  transition: width 0.2s;
}
.freq:active,
.freq.sel {
  border-color: var(--gold-line);
}
.freq:active::after,
.freq.sel::after {
  width: 60%;
}
.freq .f-num {
  font-size: 38px;
  font-weight: 800;
  color: var(--gold-2);
  letter-spacing: -0.04em;
  line-height: 0.9;
}
.freq .f-lbl {
  font-size: 10.5px;
  font-weight: 700;
  color: var(--tx-3);
  text-transform: uppercase;
  letter-spacing: 0.06em;
  margin-top: 8px;
}

.hint-band {
  background: var(--surface);
  border: 1px solid var(--line);
  border-left: 3px solid var(--gold-2);
  border-radius: var(--r-sm);
  padding: 13px 15px;
  font-size: 12.5px;
  color: var(--tx-2);
  line-height: 1.5;
  margin-top: 16px;
}
.hint-band b {
  color: var(--gold-2);
  font-weight: 700;
}

/* ============ FORM FIELDS ============ */
.field {
  margin-bottom: 14px;
}
.field:last-child {
  margin-bottom: 0;
}
.field label {
  display: block;
  font-size: 13px;
  font-weight: 600;
  color: var(--tx-2);
  margin-bottom: 6px;
}
.field .hint {
  font-size: 11.5px;
  color: var(--tx-3);
  font-weight: 400;
  margin-top: 5px;
}
input[type="number"],
input[type="text"],
input[type="password"],
select,
textarea {
  width: 100%;
  padding: 13px 14px;
  border: 1.5px solid var(--line-2);
  border-radius: var(--r-sm);
  font-size: 16px;
  font-weight: 600;
  color: var(--tx);
  background: var(--surface-2);
  font-family: inherit;
  transition: border-color 0.15s;
  -webkit-appearance: none;
  appearance: none;
}
textarea {
  font-weight: 500;
  line-height: 1.5;
  resize: vertical;
  min-height: 96px;
}
input:focus,
select:focus,
textarea:focus {
  outline: none;
  border-color: var(--gold-2);
}
select {
  background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='8' viewBox='0 0 12 8'%3E%3Cpath fill='%23D9B88F' d='M6 8L0 0h12z'/%3E%3C/svg%3E");
  background-repeat: no-repeat;
  background-position: right 14px center;
  padding-right: 38px;
}
select option {
  background: var(--surface-2);
  color: var(--tx);
}
.seg {
  display: flex;
  gap: 8px;
}
.seg button {
  flex: 1;
  padding: 12px;
  border: 1.5px solid var(--line-2);
  background: var(--surface);
  border-radius: var(--r-sm);
  font-size: 14px;
  font-weight: 700;
  color: var(--tx-3);
  cursor: pointer;
  transition: all 0.15s;
  font-family: inherit;
}
.seg button.on {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #0a0a0b;
  border-color: var(--gold-3);
}

/* ============ SUB-HEADER (inner pages) ============ */
.subhead {
  padding: 18px 18px 16px;
  position: relative;
  z-index: 1;
  background: linear-gradient(180deg, var(--bg-2), var(--bg));
  border-bottom: 1px solid var(--line);
}
.subhead .sh-back {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  font-size: 12.5px;
  font-weight: 600;
  color: var(--tx-2);
  background: var(--surface);
  border: 1px solid var(--line);
  padding: 7px 13px 7px 11px;
  border-radius: 30px;
  cursor: pointer;
  font-family: inherit;
  margin-bottom: 14px;
  transition: 0.15s;
}
.subhead .sh-back:active {
  background: var(--surface-2);
}
.subhead .sh-eyebrow {
  font-size: 10.5px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
  margin-bottom: 6px;
}
.subhead .sh-title {
  font-size: 24px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.02em;
  line-height: 1.12;
}
.subhead .sh-sub {
  font-size: 13px;
  color: var(--tx-2);
  margin-top: 7px;
  line-height: 1.45;
}

/* ============ BUTTONS ============ */
.btn-primary {
  width: 100%;
  padding: 15px;
  border-radius: var(--r-sm);
  border: none;
  cursor: pointer;
  font-family: inherit;
  font-size: 14.5px;
  font-weight: 800;
  margin-top: 14px;
  letter-spacing: 0.01em;
  transition: 0.15s;
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #0a0a0b;
  box-shadow: var(--glow-gold);
}
.btn-primary:active {
  transform: scale(0.99);
  filter: brightness(1.06);
}
.btn-primary:disabled {
  opacity: 0.4;
  cursor: default;
  box-shadow: none;
  filter: none;
}
.btn-ghost {
  width: 100%;
  padding: 13px;
  border-radius: var(--r-sm);
  background: var(--surface);
  border: 1px solid var(--line);
  color: var(--tx-2);
  font-weight: 700;
  font-size: 13px;
  cursor: pointer;
  font-family: inherit;
  transition: 0.12s;
}
.btn-ghost:active {
  background: var(--surface-2);
}

/* ============ BOTTOM NAV ============ */
.nav {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  background: rgba(10, 10, 11, 0.88);
  backdrop-filter: blur(16px) saturate(1.2);
  -webkit-backdrop-filter: blur(16px) saturate(1.2);
  border-top: 1px solid var(--line);
  display: flex;
  z-index: 50;
  padding-bottom: env(safe-area-inset-bottom, 0);
}
.nav-in {
  max-width: 600px;
  margin: 0 auto;
  display: flex;
  width: 100%;
}
.nav button {
  flex: 1;
  padding: 11px 2px 9px;
  background: none;
  border: none;
  cursor: pointer;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 4px;
  font-family: inherit;
  position: relative;
  transition: 0.15s;
}
.nav button .ni {
  font-size: 19px;
  line-height: 1;
  opacity: 0.4;
  transition: 0.18s;
  filter: grayscale(1);
}
.nav button .nl {
  font-size: 9.5px;
  font-weight: 700;
  color: var(--tx-3);
  transition: 0.18s;
  letter-spacing: 0.02em;
}
.nav button.on .ni {
  opacity: 1;
  filter: none;
  transform: translateY(-1px);
}
.nav button.on .nl {
  color: var(--gold-2);
}
.nav button.on::before {
  content: "";
  position: absolute;
  top: 0;
  left: 50%;
  transform: translateX(-50%);
  width: 26px;
  height: 2px;
  background: linear-gradient(90deg, transparent, var(--gold-2), transparent);
  border-radius: 2px;
}
.nav button:disabled {
  opacity: 0.32;
  cursor: default;
}

/* ============ DISCLAIMER / TOAST ============ */
.disc {
  font-size: 11px;
  color: var(--tx-3);
  text-align: center;
  padding: 22px 24px 10px;
  line-height: 1.6;
}
.disc b {
  color: var(--tx-2);
}

.toast {
  position: fixed;
  bottom: calc(100px + env(safe-area-inset-bottom, 0));
  left: 50%;
  transform: translateX(-50%) translateY(20px);
  background: linear-gradient(135deg, var(--surface-2), var(--surface));
  border: 1px solid var(--gold-line);
  color: var(--tx);
  padding: 12px 22px;
  border-radius: 30px;
  font-size: 13px;
  font-weight: 700;
  box-shadow: var(--sh-lg);
  opacity: 0;
  pointer-events: none;
  transition: 0.3s;
  z-index: 60;
  white-space: nowrap;
}
.toast.show {
  opacity: 1;
  transform: translateX(-50%) translateY(0);
}

/* ============ ACTIVE-CARD BUTTON ============ */
.active-card .ac-btn {
  width: 100%;
  margin-top: 14px;
  padding: 13px;
  border-radius: 12px;
  border: none;
  cursor: pointer;
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #0a0a0b;
  font-family: inherit;
  font-size: 14px;
  font-weight: 800;
}
.active-card .ac-btn:active {
  transform: scale(0.985);
}

/* ============ QUESTIONÁRIO ============ */
.quiz-progress {
  height: 5px;
  background: var(--surface-3);
  border-radius: 3px;
  overflow: hidden;
  margin-bottom: 16px;
}
.quiz-progress .qp-fill {
  height: 100%;
  background: linear-gradient(90deg, var(--gold-2), var(--gold-3));
  border-radius: 3px;
  width: 16%;
  transition: width 0.3s;
}
.quiz-step {
  display: none;
  animation: fade 0.25s ease;
}
.quiz-step.active {
  display: block;
}
.quiz-body {
  padding: 16px 16px 24px;
  position: relative;
  z-index: 1;
}

/* PAR-Q checklist */

/* ============ TREINO SCREEN (leitura) ============ */
.day-tabs {
  display: flex;
  gap: 9px;
  margin-bottom: 16px;
  overflow-x: auto;
  padding: 2px 0 4px;
  scrollbar-width: none;
  -ms-overflow-style: none;
}
.day-tabs::-webkit-scrollbar {
  display: none;
}
.day-tab {
  flex-shrink: 0;
  min-width: 66px;
  padding: 11px 14px;
  border: 1px solid var(--line);
  background: var(--surface);
  border-radius: var(--r-sm);
  cursor: pointer;
  font-family: inherit;
  transition: 0.15s;
  text-align: center;
}
.day-tab .dt-l {
  font-size: 9.5px;
  font-weight: 700;
  color: var(--tx-3);
  text-transform: uppercase;
  letter-spacing: 0.08em;
}
.day-tab .dt-n {
  font-size: 17px;
  font-weight: 800;
  color: var(--tx-2);
  margin-top: 2px;
  line-height: 1;
}
.day-tab.on {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  border-color: var(--gold-2);
  box-shadow: var(--glow-gold);
}
.day-tab.on .dt-l {
  color: rgba(10, 10, 11, 0.65);
}
.day-tab.on .dt-n {
  color: #0a0a0b;
}

.day-head {
  background: linear-gradient(135deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 18px 18px;
  margin-bottom: 14px;
  position: relative;
  overflow: hidden;
  box-shadow: var(--sh);
}
.day-head::before {
  content: "";
  position: absolute;
  left: 0;
  top: 0;
  bottom: 0;
  width: 3px;
  background: linear-gradient(180deg, var(--gold-2), var(--gold-d));
}
.day-head .dh-l {
  font-size: 10.5px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  color: var(--gold-3);
  font-weight: 700;
}
.day-head .dh-t {
  font-size: 18px;
  font-weight: 800;
  color: var(--tx);
  margin-top: 5px;
  letter-spacing: -0.02em;
  line-height: 1.2;
}
.day-head .dh-c {
  font-size: 12px;
  color: var(--tx-2);
  margin-top: 8px;
  line-height: 1.5;
}

.ex {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  margin-bottom: 12px;
  overflow: hidden;
  box-shadow: var(--sh);
  transition: border-color 0.18s;
}
.ex.open {
  border-color: var(--gold-line);
}
.ex-h {
  padding: 14px 15px;
  display: flex;
  align-items: center;
  gap: 13px;
  cursor: pointer;
}
.ex-num {
  width: 34px;
  height: 34px;
  border-radius: 10px;
  background: var(--surface-3);
  border: 1px solid var(--line-2);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 15px;
  font-weight: 800;
  flex-shrink: 0;
  color: var(--gold-2);
}
.ex.open .ex-num {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  border-color: var(--gold-2);
  color: #0a0a0b;
}
.ex-htext {
  flex: 1;
  min-width: 0;
}
.ex-nm {
  font-size: 15px;
  font-weight: 700;
  color: var(--tx);
  line-height: 1.2;
}
.ex-focus {
  font-size: 11px;
  color: var(--gold-3);
  font-weight: 600;
  margin-top: 2px;
}
.ex-chev {
  font-size: 12px;
  color: var(--tx-3);
  transition: 0.2s;
  flex-shrink: 0;
}
.ex.open .ex-chev {
  transform: rotate(180deg);
  color: var(--gold-2);
}
.ex-quick {
  display: flex;
  border-top: 1px solid var(--line);
  background: var(--bg-2);
}
.eq-cell {
  flex: 1;
  padding: 10px 6px;
  text-align: center;
  border-right: 1px solid var(--line);
}
.eq-cell:last-child {
  border-right: none;
}
.eq-l {
  font-size: 9px;
  font-weight: 700;
  color: var(--tx-3);
  text-transform: uppercase;
  letter-spacing: 0.05em;
}
.eq-v {
  font-size: 14px;
  font-weight: 800;
  color: var(--tx);
  margin-top: 3px;
  line-height: 1.1;
}
.ex-body {
  display: none;
  padding: 15px;
}
.ex.open .ex-body {
  display: block;
}
.ex-reps {
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  border-radius: var(--r-sm);
  padding: 12px 14px;
  margin-bottom: 14px;
}
.ex-reps .er-l {
  font-size: 10px;
  font-weight: 700;
  color: var(--gold-3);
  text-transform: uppercase;
  letter-spacing: 0.05em;
}
.ex-reps .er-v {
  font-size: 14px;
  font-weight: 700;
  color: var(--gold);
  margin-top: 3px;
  line-height: 1.4;
}
.ex-row {
  display: flex;
  gap: 12px;
  padding: 10px 0;
  border-bottom: 1px solid var(--line);
  align-items: flex-start;
}
.ex-row:last-of-type {
  border-bottom: none;
}
.ex-row .xr-ic {
  width: 28px;
  height: 28px;
  border-radius: 9px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 13px;
  flex-shrink: 0;
}
.xr-ic.recon {
  background: var(--sky-bg);
}
.xr-ic.tip {
  background: var(--gold-bg);
}
.xr-ic.safe {
  background: var(--rose-bg);
}
.xr-ic.prog {
  background: var(--ember-bg);
}
.ex-row .xr-c {
  flex: 1;
  min-width: 0;
}
.ex-row .xr-l {
  font-size: 10px;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
  margin-bottom: 3px;
}
.xr-c.recon .xr-l {
  color: var(--sky);
}
.xr-c.tip .xr-l {
  color: var(--gold-3);
}
.xr-c.safe .xr-l {
  color: var(--rose);
}
.xr-c.prog .xr-l {
  color: var(--ember);
}
.ex-row .xr-t {
  font-size: 13px;
  color: var(--tx-2);
  line-height: 1.5;
}

/* ---- links do exercício (vídeo + troca) ---- */
.ex-links {
  display: flex;
  gap: 16px;
  align-items: center;
  flex-wrap: wrap;
  margin-top: 4px;
  margin-bottom: 12px;
}
.video-link {
  display: inline-flex;
  align-items: center;
  gap: 5px;
  font-size: 11.5px;
  font-weight: 700;
  color: var(--ember);
  cursor: pointer;
  padding: 2px 0;
  text-decoration: none;
}
.video-link:active {
  opacity: 0.7;
}
.sub-link {
  display: inline-flex;
  align-items: center;
  gap: 5px;
  font-size: 11.5px;
  font-weight: 700;
  color: var(--sky);
  cursor: pointer;
  padding: 2px 0;
}
.sub-link:active {
  opacity: 0.7;
}
.ex-subbed {
  font-size: 10.5px;
  color: var(--sky);
  font-weight: 600;
  margin: 0 0 10px;
  display: flex;
  align-items: center;
  gap: 5px;
}
.ex-subbed .es-reset {
  color: var(--tx-3);
  text-decoration: underline;
  cursor: pointer;
}

/* ---- tabela de carga (registro) ---- */
.ex-log {
  margin-top: 6px;
  background: var(--bg-2);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 13px 14px;
}
.el-h {
  font-size: 10.5px;
  font-weight: 700;
  color: var(--tx-2);
  text-transform: uppercase;
  letter-spacing: 0.05em;
  margin-bottom: 11px;
  display: flex;
  align-items: center;
  gap: 7px;
}
.el-h .elh-ic {
  color: var(--gold-2);
}
.el-table {
  display: flex;
  flex-direction: column;
  gap: 7px;
}
.el-thead {
  display: grid;
  grid-template-columns: 64px 1fr 1fr;
  gap: 9px;
  align-items: center;
  padding: 0 2px 2px;
}
.el-thead span {
  font-size: 9px;
  font-weight: 700;
  color: var(--tx-3);
  text-transform: uppercase;
  letter-spacing: 0.05em;
  text-align: center;
}
.el-thead .elc-set {
  text-align: left;
  padding-left: 2px;
}
.el-trow {
  display: grid;
  grid-template-columns: 64px 1fr 1fr;
  gap: 9px;
  align-items: center;
}
.el-trow .elc-set {
  font-size: 12px;
  font-weight: 800;
  color: var(--gold-3);
  text-align: left;
  padding-left: 6px;
}
input.elc-in {
  width: 100%;
  padding: 10px 6px;
  border: 1.5px solid var(--line-2);
  border-radius: 10px;
  font-size: 15px;
  font-weight: 700;
  color: var(--tx);
  text-align: center;
  background: var(--surface);
  font-family: inherit;
  -webkit-appearance: none;
  transition: 0.15s;
}
input.elc-in::placeholder {
  color: var(--tx-faint);
}
input.elc-in:focus {
  outline: none;
  border-color: var(--gold-2);
}
input.elc-in.done {
  background: var(--gold-bg);
  border-color: var(--gold-2);
  color: var(--gold);
}
.el-note {
  font-size: 10px;
  color: var(--tx-3);
  margin-top: 10px;
  text-align: center;
  font-weight: 500;
}

/* ---- sinal de subir a carga ---- */
.load-cue {
  display: none;
  margin-top: 12px;
}
.load-cue.show {
  display: block;
  animation: cueIn 0.28s ease;
}
@keyframes cueIn {
  from {
    opacity: 0;
    transform: translateY(-5px);
  }
  to {
    opacity: 1;
    transform: none;
  }
}
.load-cue .lc-h {
  display: flex;
  gap: 11px;
  align-items: flex-start;
  background: var(--emerald-bg);
  border: 1px solid rgba(52, 211, 153, 0.28);
  border-radius: var(--r-sm);
  padding: 12px 13px;
}
.load-cue .lc-ic {
  font-size: 17px;
  line-height: 1.3;
}
.load-cue .lc-t {
  font-size: 12.5px;
  font-weight: 800;
  color: var(--emerald);
  letter-spacing: 0.01em;
}
.load-cue .lc-d {
  font-size: 12px;
  color: var(--tx-2);
  margin-top: 2px;
  line-height: 1.45;
}

/* ---- botão + folha do cronômetro de descanso ---- */
.rest-btn {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  width: 100%;
  margin-top: 12px;
  padding: 11px;
  border-radius: 11px;
  border: 1px solid var(--line-2);
  background: var(--surface);
  color: var(--tx-2);
  font-family: inherit;
  font-size: 13px;
  font-weight: 700;
  cursor: pointer;
  transition: 0.15s;
}
.rest-btn:active {
  background: var(--surface-2);
}
.rest-btn .rb-t {
  color: var(--gold-2);
}
.sheet {
  position: fixed;
  inset: 0;
  z-index: 200;
  display: flex;
  align-items: flex-end;
  justify-content: center;
  background: rgba(0, 0, 0, 0.6);
  backdrop-filter: blur(4px);
  -webkit-backdrop-filter: blur(4px);
  opacity: 0;
  pointer-events: none;
  transition: 0.25s;
}
.sheet.show {
  opacity: 1;
  pointer-events: auto;
}
.sheet-card {
  width: 100%;
  max-width: 600px;
  max-height: 82vh;
  overflow-y: auto;
  background: linear-gradient(180deg, var(--surface), var(--bg-2));
  border-top: 1px solid var(--gold-line);
  border-radius: 26px 26px 0 0;
  padding: 22px 18px calc(24px + env(safe-area-inset-bottom, 0));
  transform: translateY(100%);
  transition: transform 0.3s cubic-bezier(0.2, 0.9, 0.3, 1);
}
.sheet.show .sheet-card {
  transform: translateY(0);
}
.sheet-card .sc-grip {
  width: 38px;
  height: 4px;
  background: var(--line-2);
  border-radius: 2px;
  margin: 0 auto 16px;
}
.sheet-card .sc-title {
  font-size: 17px;
  font-weight: 800;
  color: var(--tx);
  text-align: center;
}
.sheet-card .sc-sub {
  font-size: 12.5px;
  color: var(--tx-2);
  text-align: center;
  margin-top: 5px;
  margin-bottom: 18px;
}
.sheet-card .sc-sub b {
  color: var(--gold-2);
}
.timer-num {
  font-size: 64px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: -0.03em;
  text-align: center;
  line-height: 1;
  font-variant-numeric: tabular-nums;
  margin: 6px 0 4px;
}
.timer-num.done {
  color: var(--ember);
}
.timer-adjust {
  display: flex;
  gap: 10px;
  justify-content: center;
  margin: 16px 0;
}
.timer-adjust button {
  padding: 9px 16px;
  border-radius: 30px;
  border: 1px solid var(--line-2);
  background: var(--surface);
  color: var(--tx-2);
  font-family: inherit;
  font-size: 13px;
  font-weight: 700;
  cursor: pointer;
}
.timer-adjust button:active {
  background: var(--surface-2);
}
.timer-actions {
  display: flex;
  gap: 10px;
}
.timer-actions button {
  flex: 1;
  padding: 14px;
  border-radius: 13px;
  font-family: inherit;
  font-size: 14px;
  font-weight: 800;
  cursor: pointer;
  border: none;
}
.timer-actions .ta-skip {
  background: var(--surface);
  border: 1px solid var(--line);
  color: var(--tx-2);
}
.timer-actions .ta-done {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #0a0a0b;
}

/* ---- folha de troca de exercício ---- */
.sub-opt {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 14px 15px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  margin-bottom: 9px;
  cursor: pointer;
  transition: 0.14s;
}
.sub-opt:active {
  border-color: var(--gold-line);
  background: var(--surface-2);
}
.sub-opt .so-ic {
  width: 36px;
  height: 36px;
  border-radius: 10px;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 16px;
  flex-shrink: 0;
}
.sub-opt .so-c {
  flex: 1;
  min-width: 0;
}
.sub-opt .so-nm {
  font-size: 14px;
  font-weight: 700;
  color: var(--tx);
  line-height: 1.2;
}
.sub-opt .so-foco {
  font-size: 11px;
  color: var(--gold-3);
  margin-top: 2px;
}
.sub-opt .so-arr {
  color: var(--tx-3);
  font-size: 18px;
}
.sub-empty {
  font-size: 12px;
  color: var(--tx-3);
  padding: 18px 0;
  text-align: center;
}
.sub-cancel {
  width: 100%;
  padding: 14px;
  margin-top: 6px;
  border-radius: 13px;
  background: var(--surface);
  border: 1px solid var(--line);
  color: var(--tx-2);
  font-family: inherit;
  font-size: 14px;
  font-weight: 700;
  cursor: pointer;
}

/* ---- toggle timer automático ---- */
.auto-row {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 12px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 11px 14px;
  margin-bottom: 14px;
  cursor: pointer;
  user-select: none;
}
.auto-row .ar-l {
  display: flex;
  align-items: center;
  gap: 9px;
  font-size: 12.5px;
  font-weight: 600;
  color: var(--tx-2);
}
.auto-row .ar-ic {
  font-size: 15px;
}
.auto-row .ar-sw {
  width: 42px;
  height: 25px;
  border-radius: 30px;
  background: var(--surface-3);
  border: 1px solid var(--line-2);
  position: relative;
  flex-shrink: 0;
  transition: 0.2s;
}
.auto-row .ar-sw .ar-knob {
  position: absolute;
  top: 2px;
  left: 2px;
  width: 19px;
  height: 19px;
  border-radius: 50%;
  background: var(--tx-3);
  transition: 0.2s;
}
.auto-row .ar-sw.on {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  border-color: var(--gold-2);
}
.auto-row .ar-sw.on .ar-knob {
  left: 19px;
  background: #0a0a0b;
}

/* ---- accordion de aquecimento / mobilidade ---- */
.prep {
  border-radius: var(--r-sm);
  margin-bottom: 12px;
  overflow: hidden;
  border: 1px solid var(--line);
  background: var(--surface);
}
.prep-h {
  padding: 12px 15px;
  display: flex;
  align-items: center;
  gap: 10px;
  cursor: pointer;
  font-size: 13px;
  font-weight: 700;
  color: var(--tx-2);
}
.prep-h .ph-ic {
  width: 26px;
  height: 26px;
  border-radius: 8px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 14px;
  flex-shrink: 0;
  background: var(--ember-bg);
}
.prep-h .ph-chev {
  margin-left: auto;
  font-size: 11px;
  color: var(--tx-3);
  transition: 0.2s;
}
.prep.open .ph-chev {
  transform: rotate(180deg);
}
.prep-b {
  display: none;
  padding: 0 15px 13px 51px;
  font-size: 12.5px;
  line-height: 1.55;
  color: var(--tx-2);
}
.prep.open .prep-b {
  display: block;
}
/* bloco de mobilidade (dias de perna): lista em linhas, sotaque dourado */
.prep.mob {
  border-color: var(--gold-line);
}
.prep.mob .ph-ic {
  background: var(--gold-bg);
}
.prep.mob .prep-h {
  color: var(--gold-2);
}
.prep.mob .prep-b {
  white-space: pre-line;
}

/* ---- troféu de recorde + meta no cabeçalho ---- */
.pr-badge {
  display: inline-flex;
  align-items: center;
  gap: 4px;
  font-size: 9.5px;
  font-weight: 800;
  background: linear-gradient(135deg, #2a1a08, #1a1206);
  border: 1px solid rgba(245, 158, 11, 0.4);
  color: var(--ember);
  padding: 3px 8px;
  border-radius: 20px;
  letter-spacing: 0.03em;
  vertical-align: middle;
  margin-left: 7px;
}
.meta-badge {
  display: none;
}
.meta-badge.show {
  display: inline-flex;
  align-items: center;
  font-size: 9.5px;
  font-weight: 800;
  background: linear-gradient(135deg, #06281d, #041a13);
  border: 1px solid rgba(52, 211, 153, 0.42);
  color: var(--emerald);
  padding: 3px 8px;
  border-radius: 20px;
  letter-spacing: 0.03em;
  vertical-align: middle;
  margin-left: 6px;
}

/* ---- botão/meta do sinal de subir carga ---- */
.load-cue .lc-btn {
  width: 100%;
  margin-top: 8px;
  padding: 12px;
  border-radius: var(--r-sm);
  border: none;
  cursor: pointer;
  background: linear-gradient(135deg, var(--emerald), #10b981);
  color: #04231a;
  font-family: inherit;
  font-size: 13.5px;
  font-weight: 800;
}
.load-cue .lc-btn:active {
  transform: scale(0.99);
}
/* variante "agora" (penúltima série → subir carga já na última série de hoje) */
.load-cue .lc-h.now {
  background: var(--gold-bg);
  border-color: var(--gold-line);
}
.load-cue .lc-h.now .lc-t {
  color: var(--gold);
}
.load-cue .lc-btn.now {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #17110a;
}
.load-cue .lc-done.now {
  color: var(--gold);
  background: var(--gold-bg);
  border-color: var(--gold-line);
}
.load-cue .lc-done {
  margin-top: 8px;
  padding: 10px;
  text-align: center;
  font-size: 12px;
  font-weight: 700;
  color: var(--emerald);
  background: var(--emerald-bg);
  border: 1px dashed rgba(52, 211, 153, 0.32);
  border-radius: var(--r-sm);
}
.load-cue .lc-done b {
  color: var(--emerald-d);
}

/* ---- volume por exercício e da sessão ---- */
.ex-vol {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-top: 13px;
  padding: 11px 13px;
  background: var(--bg-2);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
}
.ex-vol .ev-l {
  font-size: 11px;
  color: var(--tx-3);
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
}
.ex-vol .ev-v {
  font-size: 15px;
  font-weight: 800;
  color: var(--gold-2);
}
.ex-vol .ev-v small {
  font-size: 10px;
  color: var(--tx-3);
  font-weight: 600;
}
.vol-summary {
  display: grid;
  grid-template-columns: 1fr 1fr 1fr;
  gap: 10px;
  margin: 16px 0 4px;
}
.vol-cell {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 14px 8px;
  text-align: center;
}
.vol-cell .vc-v {
  font-size: 20px;
  font-weight: 800;
  color: var(--gold-2);
  letter-spacing: -0.02em;
  line-height: 1;
}
.vol-cell .vc-l {
  font-size: 9.5px;
  color: var(--tx-3);
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
  margin-top: 6px;
}
.day-foot {
  background: var(--surface);
  border: 1px dashed var(--line-2);
  border-radius: var(--r-sm);
  padding: 14px 16px;
  text-align: center;
  font-size: 12.5px;
  color: var(--tx-2);
  font-weight: 500;
  margin: 12px 0 4px;
  line-height: 1.55;
}
.day-foot b {
  color: var(--gold-2);
  font-weight: 700;
}

/* ---- cronômetro circular ---- */
.timer-ring {
  position: relative;
  width: 210px;
  height: 210px;
  margin: 4px auto 10px;
}
.timer-ring svg {
  transform: rotate(-90deg);
  width: 100%;
  height: 100%;
}
.timer-ring .tr-track {
  fill: none;
  stroke: var(--surface-3);
  stroke-width: 9;
}
.timer-ring .tr-prog {
  fill: none;
  stroke: var(--gold-2);
  stroke-width: 9;
  stroke-linecap: round;
  transition: stroke-dashoffset 1s linear;
}
.timer-ring.done .tr-prog {
  stroke: var(--ember);
}
.timer-ring .tr-center {
  position: absolute;
  inset: 0;
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
}
.timer-ring .tr-unit {
  font-size: 11px;
  color: var(--tx-3);
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.1em;
  margin-top: 2px;
}

/* ---- cardio ---- */
.day-tab.cardio.on {
  background: linear-gradient(135deg, #1a1206, #2a1a08);
  border-color: rgba(245, 158, 11, 0.4);
}
.day-tab.cardio.on .dt-l {
  color: rgba(245, 158, 11, 0.7);
}
.day-tab.cardio.on .dt-n {
  color: var(--ember);
}
.cardio-rule {
  display: flex;
  gap: 12px;
  align-items: flex-start;
  background: linear-gradient(135deg, #1a1206, var(--bg-2));
  border: 1px solid rgba(245, 158, 11, 0.22);
  border-radius: var(--r-sm);
  padding: 14px 15px;
  margin-bottom: 16px;
}
.cardio-rule .cr-ic {
  font-size: 18px;
  flex-shrink: 0;
}
.cardio-rule .cr-tx {
  font-size: 12.5px;
  color: var(--tx-2);
  line-height: 1.55;
}
.cardio-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 15px 16px;
  margin-bottom: 11px;
  box-shadow: var(--sh);
}
.cardio-card .cc-head {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-bottom: 9px;
}
.cardio-card .cc-nm {
  font-size: 15.5px;
  font-weight: 800;
  color: var(--tx);
}
.cardio-card .cc-dur {
  font-size: 11px;
  font-weight: 700;
  color: var(--ember);
  background: var(--ember-bg);
  border: 1px solid rgba(245, 158, 11, 0.22);
  padding: 4px 10px;
  border-radius: 20px;
  white-space: nowrap;
}
.cardio-card .cc-when {
  font-size: 12px;
  color: var(--gold-3);
  font-weight: 700;
  margin-bottom: 6px;
}
.cardio-card .cc-how {
  font-size: 13px;
  color: var(--tx-2);
  line-height: 1.55;
}

/* ============ DIETA ============ */
.meta-kcal {
  background: linear-gradient(135deg, var(--gold-2) 0%, var(--gold-3) 100%);
  color: #0a0a0b;
  border-radius: var(--r);
  padding: 20px;
  text-align: center;
  margin-bottom: 14px;
  box-shadow:
    var(--sh-lg),
    0 0 24px rgba(217, 184, 143, 0.18);
}
.meta-kcal .lbl {
  font-size: 12px;
  letter-spacing: 0.1em;
  text-transform: uppercase;
  opacity: 0.85;
  font-weight: 600;
}
.meta-kcal .val {
  font-size: 44px;
  font-weight: 800;
  letter-spacing: -0.03em;
  line-height: 1.1;
  margin-top: 2px;
}
.meta-kcal .val small {
  font-size: 18px;
  font-weight: 600;
  opacity: 0.8;
}
.macro-row {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 10px;
  margin-bottom: 14px;
}
.macro {
  border-radius: var(--r-sm);
  padding: 14px 10px;
  text-align: center;
  border: 1px solid;
}
.macro.p {
  background: var(--teal-bg);
  border-color: var(--teal-line);
}
.macro.c {
  background: var(--indigo-bg);
  border-color: var(--indigo-line);
}
.macro.g {
  background: var(--rose-bg);
  border-color: var(--rose-line);
}
.macro .m-lbl {
  font-size: 11px;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
}
.macro.p .m-lbl {
  color: var(--teal);
}
.macro.c .m-lbl {
  color: var(--indigo);
}
.macro.g .m-lbl {
  color: var(--rose);
}
.macro .m-val {
  font-size: 24px;
  font-weight: 800;
  letter-spacing: -0.02em;
  margin-top: 3px;
}
.macro.p .m-val {
  color: var(--teal);
}
.macro.c .m-val {
  color: var(--indigo);
}
.macro.g .m-val {
  color: var(--rose);
}
.macro .m-sub {
  font-size: 10.5px;
  color: var(--tx-3);
  margin-top: 1px;
}

/* total do dia vs meta */
.dia-check {
  font-size: 12.5px;
  color: var(--tx-2);
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 11px 14px;
  margin-bottom: 14px;
  text-align: center;
  line-height: 1.5;
}
.dia-check.ok {
  border-color: rgba(52, 211, 153, 0.25);
  background: var(--emerald-bg);
}
.dia-check b {
  color: var(--tx);
}

/* meta de água */
.agua-card {
  background: var(--emerald-bg);
  border: 1px solid rgba(52, 211, 153, 0.25);
  border-radius: var(--r-sm);
  padding: 14px 16px;
  margin-bottom: 16px;
}
.agua-card .ag-h {
  font-size: 13px;
  font-weight: 800;
  color: var(--emerald);
  margin-bottom: 8px;
}
.agua-card .ag-row {
  display: flex;
  justify-content: space-between;
  align-items: center;
  font-size: 13px;
  color: var(--tx-2);
  padding: 7px 0;
  border-top: 1px solid rgba(52, 211, 153, 0.14);
}
.agua-card .ag-row:first-of-type {
  border-top: none;
}
.agua-card .ag-row b {
  color: var(--emerald);
  font-weight: 800;
  font-size: 14px;
}

/* seletor de plano */
.plan-seg {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 9px;
  margin-bottom: 14px;
}
.plan-opt {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 14px 6px;
  text-align: center;
  cursor: pointer;
  transition: 0.15s;
}
.plan-opt .po-ic {
  font-size: 22px;
  line-height: 1;
}
.plan-opt .po-nm {
  font-size: 12px;
  font-weight: 700;
  color: var(--tx-3);
  margin-top: 6px;
}
.plan-opt.on {
  border-color: var(--gold-2);
  background: var(--gold-bg);
}
.plan-opt.on .po-nm {
  color: var(--gold-2);
}

/* banda 70/30 */
.reg-band {
  display: flex;
  gap: 12px;
  align-items: flex-start;
  background: linear-gradient(135deg, var(--surface), var(--bg-2));
  border: 1px solid var(--gold-line);
  border-radius: var(--r-sm);
  padding: 14px 15px;
  margin-bottom: 16px;
  position: relative;
  overflow: hidden;
}
.reg-band::before {
  content: "";
  position: absolute;
  left: 0;
  top: 0;
  bottom: 0;
  width: 3px;
  background: linear-gradient(180deg, var(--gold-2), var(--gold-d));
}
.reg-band .rb-ic {
  font-size: 20px;
  flex-shrink: 0;
}
.reg-band .rb-t {
  font-size: 13px;
  font-weight: 800;
  color: var(--gold-2);
}
.reg-band .rb-d {
  font-size: 12px;
  color: var(--tx-2);
  margin-top: 3px;
  line-height: 1.5;
}
.reg-band .rb-d b {
  color: var(--tx);
}

/* card de refeição */
.meal {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  margin-bottom: 14px;
  overflow: hidden;
  box-shadow: var(--sh);
}
.meal-h {
  padding: 14px 16px;
  display: flex;
  align-items: center;
  gap: 8px;
  border-bottom: 1px solid var(--line);
}
.meal-h .mh-nm {
  font-size: 15px;
  font-weight: 800;
  color: var(--tx);
  flex: 1;
  min-width: 0;
}
.meal-h .mh-hora {
  font-size: 11.5px;
  color: var(--tx-3);
  font-weight: 600;
}
.meal-h .mh-kcal {
  font-size: 13px;
  font-weight: 800;
  color: var(--gold-2);
  white-space: nowrap;
}
.opt-tabs {
  display: flex;
  gap: 7px;
  padding: 12px 16px 0;
}
.opt-tab {
  width: 34px;
  height: 34px;
  border-radius: 9px;
  border: 1px solid var(--line-2);
  background: var(--surface-2);
  color: var(--tx-3);
  font-family: inherit;
  font-size: 14px;
  font-weight: 800;
  cursor: pointer;
  transition: 0.14s;
}
.opt-tab.on {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  border-color: var(--gold-2);
  color: #0a0a0b;
}
.opt-tab.livre.on {
  background: linear-gradient(135deg, #2a1a08, #1a1206);
  border-color: rgba(245, 158, 11, 0.5);
  color: var(--ember);
}
.opt-nm {
  font-size: 12.5px;
  font-style: italic;
  color: var(--tx-2);
  padding: 11px 16px 4px;
}
.opt-livre {
  display: inline-flex;
  align-items: center;
  gap: 5px;
  margin: 0 16px 6px;
  font-size: 10.5px;
  font-weight: 800;
  background: var(--ember-bg);
  border: 1px solid rgba(245, 158, 11, 0.3);
  color: var(--ember);
  padding: 3px 9px;
  border-radius: 20px;
}
.food-row {
  display: flex;
  align-items: center;
  gap: 10px;
  padding: 11px 16px;
  border-top: 1px solid var(--line);
}
.food-row .fr-dot {
  width: 7px;
  height: 7px;
  border-radius: 50%;
  background: var(--gold-3);
  flex-shrink: 0;
}
.food-row .fr-nm {
  flex: 1;
  min-width: 0;
  font-size: 14px;
  color: var(--tx);
  font-weight: 500;
}
.food-row .fr-q {
  font-size: 15px;
  font-weight: 800;
  color: var(--tx);
}
.food-row .fr-q small {
  font-size: 11px;
  font-weight: 600;
  color: var(--tx-3);
}
.opt-macros {
  display: flex;
  justify-content: flex-end;
  gap: 14px;
  padding: 11px 16px;
  border-top: 1px solid var(--line);
  background: var(--bg-2);
}
.opt-macros span {
  font-size: 12px;
  color: var(--tx-3);
  font-weight: 600;
}
.opt-macros b {
  color: var(--tx);
  font-weight: 800;
}

/* ============ PROGRESSO · SUB-ABAS ============ */
.prog-tabs {
  display: flex;
  gap: 7px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: 13px;
  padding: 4px;
  margin-bottom: 16px;
}
.prog-tab {
  flex: 1;
  padding: 9px 4px;
  border-radius: 9px;
  border: none;
  background: none;
  font-family: inherit;
  font-size: 12px;
  font-weight: 700;
  color: var(--tx-3);
  cursor: pointer;
  transition: 0.14s;
}
.prog-tab.on {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  color: #0a0a0b;
}

.streak-card {
  background: linear-gradient(135deg, #1a1206 0%, var(--bg-2) 100%);
  border: 1px solid rgba(245, 158, 11, 0.22);
  border-radius: var(--r);
  padding: 24px 20px;
  text-align: center;
  margin-bottom: 16px;
  position: relative;
  overflow: hidden;
  box-shadow: var(--sh-lg);
}
.streak-card::after {
  content: "";
  position: absolute;
  left: 50%;
  top: -20px;
  transform: translateX(-50%);
  width: 200px;
  height: 120px;
  background: radial-gradient(ellipse, rgba(245, 158, 11, 0.16), transparent 70%);
}
.streak-card .sc-ic {
  font-size: 32px;
  position: relative;
}
.streak-card .sc-v {
  font-size: 46px;
  font-weight: 800;
  color: var(--ember);
  letter-spacing: -0.04em;
  position: relative;
  line-height: 1;
  margin-top: 2px;
  text-shadow: 0 0 30px rgba(245, 158, 11, 0.4);
}
.streak-card .sc-l {
  font-size: 13px;
  color: var(--tx-2);
  position: relative;
  font-weight: 600;
  margin-top: 6px;
}

.stat-2 {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 11px;
  margin-bottom: 16px;
}

.sess-row {
  display: flex;
  align-items: center;
  gap: 13px;
  padding: 13px 15px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  margin-bottom: 9px;
}
.sess-row .sr-ic {
  width: 38px;
  height: 38px;
  border-radius: 11px;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 17px;
  flex-shrink: 0;
}
.sess-row .sr-c {
  flex: 1;
  min-width: 0;
}
.sess-row .sr-t {
  font-size: 14px;
  font-weight: 700;
  color: var(--tx);
}
.sess-row .sr-d {
  font-size: 11.5px;
  color: var(--tx-3);
  margin-top: 2px;
}
.sess-row .sr-date {
  font-size: 11px;
  color: var(--gold-3);
  font-weight: 700;
  flex-shrink: 0;
}

.rec-row {
  display: flex;
  align-items: center;
  gap: 13px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 13px 15px;
  margin-bottom: 9px;
}
.rec-row .rec-medal {
  width: 40px;
  height: 40px;
  border-radius: 11px;
  background: linear-gradient(135deg, #2a1a08, #1a1206);
  border: 1px solid rgba(245, 158, 11, 0.3);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 19px;
  flex-shrink: 0;
}
.rec-row .rec-c {
  flex: 1;
  min-width: 0;
}
.rec-row .rec-nm {
  font-size: 13.5px;
  font-weight: 700;
  color: var(--tx);
  line-height: 1.2;
}
.rec-row .rec-sub {
  font-size: 11px;
  color: var(--tx-3);
  margin-top: 2px;
}
.rec-row .rec-meta {
  font-size: 11px;
  color: var(--emerald);
  font-weight: 700;
  margin-top: 3px;
}
.rec-row .rec-w {
  font-size: 18px;
  font-weight: 800;
  color: var(--ember);
  flex-shrink: 0;
}
.rec-row .rec-w small {
  font-size: 10px;
  color: var(--tx-3);
  font-weight: 600;
}

.chart-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 16px;
  margin-bottom: 12px;
  box-shadow: var(--sh);
}
.chart-card .ch-nm {
  font-size: 14px;
  font-weight: 700;
  color: var(--tx);
  margin-bottom: 8px;
  display: flex;
  justify-content: space-between;
  align-items: baseline;
  gap: 8px;
}
.chart-card .ch-val {
  font-size: 12px;
  font-weight: 700;
  color: var(--gold-2);
}
.chart-card .ch-svg {
  width: 100%;
  height: 90px;
  overflow: visible;
}
.chart-card .ch-empty {
  font-size: 12px;
  color: var(--tx-3);
  padding: 16px 0;
  text-align: center;
}
.prog-empty {
  font-size: 12.5px;
  color: var(--tx-3);
  text-align: center;
  padding: 28px 20px;
  line-height: 1.55;
}

/* ============ PROGRESSO / AVALIAÇÃO MENSAL ============ */
.stat-grid {
  display: grid;
  grid-template-columns: 1fr 1fr 1fr;
  gap: 11px;
  margin-bottom: 16px;
}
.stat-cell {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 14px 10px;
  box-shadow: var(--sh);
  text-align: center;
}
.stat-cell .st-v {
  font-size: 22px;
  font-weight: 800;
  color: var(--gold-2);
  letter-spacing: -0.02em;
  line-height: 1;
}
.stat-cell .st-v.up {
  color: var(--emerald);
}
.stat-cell .st-v.down {
  color: var(--rose);
}
.stat-cell .st-l {
  font-size: 10.5px;
  color: var(--tx-3);
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
  margin-top: 6px;
}

.aval-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r);
  padding: 16px;
  margin-bottom: 16px;
  box-shadow: var(--sh);
}
.aval-card .av-h {
  font-size: 15px;
  font-weight: 800;
  color: var(--tx);
  margin-bottom: 4px;
}
.aval-card .av-sub {
  font-size: 12.5px;
  color: var(--tx-2);
  line-height: 1.5;
  margin-bottom: 14px;
}

.aval-result {
  border-radius: var(--r);
  padding: 16px;
  margin-bottom: 16px;
  border: 1px solid rgba(52, 211, 153, 0.28);
  background: var(--emerald-bg);
}
.aval-result.hold {
  border-color: var(--gold-line);
  background: var(--gold-bg);
}
.aval-result.cut {
  border-color: rgba(245, 158, 11, 0.3);
  background: var(--ember-bg);
}
.aval-result .ar-h {
  display: flex;
  align-items: center;
  gap: 9px;
  font-size: 15px;
  font-weight: 800;
  color: var(--tx);
  margin-bottom: 6px;
}
.aval-result .ar-msg {
  font-size: 13px;
  color: var(--tx-2);
  line-height: 1.55;
}
.aval-result .ar-delta {
  margin-top: 12px;
  display: flex;
  gap: 10px;
  flex-wrap: wrap;
}
.aval-result .ar-chip {
  font-size: 12px;
  font-weight: 700;
  color: var(--tx);
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: 20px;
  padding: 5px 12px;
}
.aval-result .ar-chip b {
  color: var(--gold-2);
}

/* semáforo por área */
.semaforo {
  display: grid;
  grid-template-columns: repeat(5, 1fr);
  gap: 7px;
  margin-bottom: 16px;
}
.sem-cell {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  padding: 11px 3px;
  text-align: center;
}
.sem-cell .sem-ic {
  font-size: 18px;
  line-height: 1;
}
.sem-cell .sem-l {
  font-size: 9.5px;
  color: var(--tx-3);
  font-weight: 700;
  margin-top: 4px;
}
.sem-cell .sem-dot {
  width: 8px;
  height: 8px;
  border-radius: 50%;
  margin: 7px auto 0;
  background: var(--tx-3);
}
.sem-cell.ok {
  border-color: rgba(52, 211, 153, 0.25);
}
.sem-cell.ok .sem-dot {
  background: var(--emerald);
}
.sem-cell.warn {
  border-color: rgba(245, 158, 11, 0.25);
}
.sem-cell.warn .sem-dot {
  background: var(--ember);
}
.sem-cell.bad {
  border-color: rgba(251, 113, 133, 0.25);
}
.sem-cell.bad .sem-dot {
  background: var(--rose);
}

.hist-row {
  display: flex;
  align-items: center;
  gap: 13px;
  padding: 13px 15px;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--r-sm);
  margin-bottom: 9px;
}
.hist-row .hr-date {
  font-size: 11px;
  color: var(--gold-3);
  font-weight: 700;
  width: 70px;
  flex-shrink: 0;
}
.hist-row .hr-c {
  flex: 1;
  min-width: 0;
}
.hist-row .hr-t {
  font-size: 13.5px;
  font-weight: 700;
  color: var(--tx);
}
.hist-row .hr-d {
  font-size: 11.5px;
  color: var(--tx-3);
  margin-top: 2px;
}
.hist-row .hr-delta {
  font-size: 13px;
  font-weight: 800;
  flex-shrink: 0;
}
.hist-row .hr-delta.up {
  color: var(--emerald);
}
.hist-row .hr-delta.down {
  color: var(--rose);
}
.hist-row .hr-delta.flat {
  color: var(--tx-3);
}

.milestone {
  background: linear-gradient(135deg, #1a1206 0%, var(--bg-2) 100%);
  border: 1px solid rgba(245, 158, 11, 0.3);
  border-radius: var(--r);
  padding: 20px;
  margin-bottom: 16px;
  text-align: center;
  box-shadow: var(--sh-lg);
}
.milestone .ms-ic {
  font-size: 34px;
}
.milestone .ms-t {
  font-size: 17px;
  font-weight: 800;
  color: var(--ember);
  margin-top: 6px;
}
.milestone .ms-d {
  font-size: 13px;
  color: var(--tx-2);
  margin-top: 6px;
  line-height: 1.55;
}

/* placeholder de tela em construção */
.soon {
  text-align: center;
  padding: 48px 24px;
}
.soon .so-ic {
  width: 70px;
  height: 70px;
  border-radius: 20px;
  margin: 0 auto 16px;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 32px;
}
.soon .so-t {
  font-size: 16px;
  font-weight: 800;
  color: var(--tx);
  margin-bottom: 6px;
}
.soon .so-d {
  font-size: 13px;
  color: var(--tx-2);
  max-width: 280px;
  margin: 0 auto;
  line-height: 1.55;
}

/* ============================================================
   PASSE DE DESIGN · acabamento premium (escuro + dourado)
   Cards neutros ganham gradiente suave; barra de progresso ganha brilho.
   ============================================================ */
.ex,
.meal,
.cardio-card,
.chart-card,
.stat-cell,
.rec-row,
.sess-row,
.hist-row,
.prep,
.opt-card,
.freq,
.aval-card,
.sub-opt,
.sess-row,
.day-head {
  background: linear-gradient(168deg, #1c1c23, #141419);
}
/* brilho que percorre a barra do plano ativo */
.active-card .ac-fill {
  position: relative;
  overflow: hidden;
}
.active-card .ac-fill::after {
  content: "";
  position: absolute;
  inset: 0;
  background: linear-gradient(90deg, transparent, rgba(255, 255, 255, 0.35), transparent);
  animation: mc-shimmer 2.8s ease-in-out infinite;
}
@keyframes mc-shimmer {
  0% {
    transform: translateX(-100%);
  }
  60%,
  100% {
    transform: translateX(240%);
  }
}
@media (prefers-reduced-motion: reduce) {
  .active-card .ac-fill::after {
    animation: none;
  }
}

/* ============ SELEÇÃO DE GÊNERO (cards com imagem) ============ */
.genero-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 13px;
}
.genero-card {
  position: relative;
  border-radius: var(--r);
  overflow: hidden;
  cursor: pointer;
  border: 1.5px solid var(--line-2);
  background: #0b0b0e;
  aspect-ratio: 3/4.1;
  box-shadow: var(--sh);
  transition:
    transform 0.16s,
    border-color 0.16s,
    box-shadow 0.16s;
}
.genero-card:active {
  transform: scale(0.98);
}
.genero-card.sel {
  border-color: var(--gold-2);
  box-shadow:
    var(--sh),
    0 0 26px rgba(217, 184, 143, 0.28);
}
.genero-card img {
  position: absolute;
  inset: 0;
  width: 100%;
  height: 100%;
  object-fit: cover;
  object-position: center 30%;
}
.genero-card .gc-scrim {
  position: absolute;
  inset: auto 0 0 0;
  height: 55%;
  background: linear-gradient(to top, #08080add 6%, transparent);
}
.genero-card .gc-label {
  position: absolute;
  left: 0;
  right: 0;
  bottom: 14px;
  text-align: center;
  font-size: 17px;
  font-weight: 800;
  letter-spacing: 0.02em;
  color: var(--tx);
  z-index: 2;
  text-shadow: 0 2px 12px rgba(0, 0, 0, 0.6);
}
.genero-card .gc-check {
  position: absolute;
  top: 10px;
  right: 10px;
  width: 26px;
  height: 26px;
  border-radius: 50%;
  background: linear-gradient(135deg, var(--gold), var(--gold-3));
  color: #0a0a0b;
  display: none;
  align-items: center;
  justify-content: center;
  font-size: 15px;
  font-weight: 800;
  z-index: 3;
}
.genero-card.sel .gc-check {
  display: flex;
}

/* ============ INDICADOR DE PASSO (questionário) ============ */
.quiz-topline {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: 6px;
}
.quiz-step-n {
  font-size: 11px;
  font-weight: 700;
  color: var(--gold-2);
  letter-spacing: 0.02em;
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  padding: 3px 10px;
  border-radius: 20px;
}

/* objetivos: ícone um pouco maior para preencher mais */
.quiz-step[data-step="objetivo"] .opt-card,
.quiz-step[data-step="atividade"] .opt-card {
  padding: 18px 17px;
}

/* ============ NAV com 5 abas ============ */
.nav button {
  padding: 10px 1px 8px;
}
.nav button .ni {
  font-size: 18px;
}
.nav button .nl {
  font-size: 9px;
}

/* ============ AJUSTE DO PLANO: chips nível/tempo/foco ============ */
.adapt-chips {
  display: flex;
  flex-wrap: wrap;
  gap: 7px;
  margin: 2px 0 14px;
}
.adapt-chip {
  font-size: 11.5px;
  font-weight: 600;
  color: var(--gold);
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  padding: 5px 11px;
  border-radius: 20px;
  white-space: nowrap;
}

/* ============ EXTRAS (se sobrar tempo) ============ */
.extras {
  border: 1px dashed var(--line-2);
  border-radius: var(--r-sm);
  margin: 4px 0 14px;
  overflow: hidden;
  background: var(--bg-2);
}
.extras-h {
  display: flex;
  align-items: center;
  gap: 8px;
  padding: 13px 15px;
  font-size: 13.5px;
  font-weight: 700;
  color: var(--tx-2);
  cursor: pointer;
}
.extras-h .ph-ic {
  font-size: 15px;
}
.extras-h .ph-chev {
  margin-left: auto;
  transition: transform 0.2s;
  color: var(--tx-3);
}
.extras.open .extras-h .ph-chev {
  transform: rotate(180deg);
}
.extras-b {
  display: none;
  padding: 0 12px 12px;
}
.extras.open .extras-b {
  display: block;
}
.extras-b .ex {
  opacity: 0.94;
}

/* ============ OBSERVAÇÕES DO ALUNO ============ */
.obs-card {
  background: linear-gradient(135deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--gold-line);
  border-radius: var(--r-sm);
  padding: 15px 16px;
  margin-bottom: 16px;
}
.obs-h {
  font-size: 11px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
  margin-bottom: 8px;
}
.obs-tx {
  font-size: 14px;
  color: var(--tx);
  line-height: 1.55;
  font-style: italic;
}
.obs-nudges {
  margin-top: 11px;
  display: flex;
  flex-direction: column;
  gap: 8px;
}
.obs-nudge {
  font-size: 12.5px;
  line-height: 1.5;
  color: var(--tx-2);
  background: var(--ember-bg);
  border-left: 3px solid var(--ember);
  border-radius: 8px;
  padding: 9px 11px;
}

/* dica do cronômetro (tela acesa + apito) */
.timer-hint {
  font-size: 11.5px;
  line-height: 1.5;
  color: var(--tx-3);
  text-align: center;
  max-width: 290px;
  margin: 12px auto 2px;
}

/* botão secundário (exportar) na home */
.active-card .ac-btn.ghost {
  margin-top: 9px;
  background: transparent;
  color: var(--gold);
  border: 1.5px solid var(--gold-line);
  font-weight: 700;
}

/* ============================================================
   EXPORTAÇÃO EM PDF  (tela: escondido · impressão: única coisa visível)
   ============================================================ */
#printArea {
  display: none;
}
#printArea {
  color: #1b1b1e;
  background: #fff;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}
#printArea .pdf-header {
  background: #0d0d10;
  color: #f4f1ec;
  text-align: center;
  padding: 26px 20px 22px;
  border-radius: 0;
}
#printArea .pdf-logo {
  width: 190px;
  max-width: 60%;
  height: auto;
  margin: 0 auto 8px;
  display: block;
}
#printArea .pdf-htitle {
  font-size: 20px;
  font-weight: 800;
  letter-spacing: 0.01em;
  color: #ecd3ac;
}
#printArea .pdf-hsub {
  font-size: 12.5px;
  color: #c9c4bb;
  margin-top: 5px;
}
#printArea .pdf-hdate {
  font-size: 11px;
  color: #8a857c;
  margin-top: 8px;
}
#printArea .pdf-obs {
  background: #faf6ef;
  border-left: 4px solid #b8935f;
  padding: 11px 14px;
  margin: 16px 18px 0;
  font-size: 13px;
  font-style: italic;
  color: #3a352f;
  border-radius: 6px;
}
#printArea .pdf-h2 {
  font-size: 17px;
  font-weight: 800;
  color: #8a6d43;
  margin: 22px 18px 2px;
  padding-bottom: 6px;
  border-bottom: 2px solid #e4d9c6;
}
#printArea .pdf-sub2 {
  font-size: 12.5px;
  color: #6e6a63;
  margin: 0 18px 12px;
  font-weight: 600;
}
#printArea .pdf-day {
  margin: 0 18px 15px;
  break-inside: avoid;
  page-break-inside: avoid;
}
#printArea .pdf-day-h {
  font-size: 13.5px;
  font-weight: 800;
  color: #1b1b1e;
  background: #f3eee4;
  padding: 8px 12px;
  border-radius: 7px 7px 0 0;
  border: 1px solid #e4d9c6;
}
#printArea .pdf-tb {
  width: 100%;
  border-collapse: collapse;
  font-size: 12px;
}
#printArea .pdf-tb th {
  background: #faf7f1;
  text-align: left;
  padding: 7px 10px;
  font-size: 10.5px;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  color: #8a6d43;
  border: 1px solid #e4d9c6;
}
#printArea .pdf-tb td {
  padding: 7px 10px;
  border: 1px solid #ece5d8;
  vertical-align: top;
}
#printArea .pdf-tb tr:nth-child(even) td {
  background: #fcfaf6;
}
#printArea .pdf-extra td {
  background: #f4f4f4 !important;
  color: #555;
}
#printArea .pdf-foco {
  font-size: 10px;
  color: #9a938a;
  margin-top: 2px;
}
#printArea .pdf-note {
  font-size: 11px;
  color: #555;
  margin: 7px 0 0;
  line-height: 1.5;
  padding: 0 2px;
}
#printArea .pdf-line {
  font-size: 12px;
  margin: 4px 0;
  color: #333;
}
#printArea .pdf-macros {
  display: flex;
  gap: 8px;
  margin: 0 18px 12px;
}
#printArea .pm {
  flex: 1;
  text-align: center;
  background: #faf6ef;
  border: 1px solid #e4d9c6;
  border-radius: 8px;
  padding: 9px 4px;
}
#printArea .pm span {
  display: block;
  font-size: 16px;
  font-weight: 800;
  color: #8a6d43;
}
#printArea .pm small {
  font-size: 9.5px;
  color: #6e6a63;
  text-transform: uppercase;
  letter-spacing: 0.04em;
}
#printArea .pdf-diet-intro {
  font-size: 11.5px;
  color: #555;
  line-height: 1.55;
  margin: 0 18px 14px;
  background: #fbf8f2;
  border-left: 3px solid #b8935f;
  padding: 9px 12px;
  border-radius: 6px;
}
/* refeição = bloco com cabeçalho + opções */
#printArea .pdf-meal {
  margin: 0 18px 13px;
  break-inside: avoid;
  page-break-inside: avoid;
}
#printArea .pdf-meal-head {
  display: flex;
  justify-content: space-between;
  align-items: baseline;
  gap: 10px;
  background: #0d0d10;
  color: #f4f1ec;
  padding: 9px 13px;
  border-radius: 8px 8px 0 0;
}
#printArea .pmh-t {
  font-size: 13.5px;
  font-weight: 800;
  color: #ecd3ac;
}
#printArea .pmh-i {
  font-size: 10.5px;
  color: #c9c4bb;
  white-space: nowrap;
}
#printArea .pdf-opt {
  border: 1px solid #e4d9c6;
  border-top: none;
  padding: 9px 13px;
  break-inside: avoid;
  page-break-inside: avoid;
}
#printArea .pdf-opt:last-child {
  border-radius: 0 0 8px 8px;
}
#printArea .pdf-opt.livre {
  background: #fff8e9;
}
#printArea .pdf-opt-h {
  display: flex;
  align-items: baseline;
  gap: 8px;
  margin-bottom: 5px;
}
#printArea .pdf-opt-tag {
  font-size: 9.5px;
  font-weight: 800;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  color: #8a6d43;
  background: #f3eee4;
  border: 1px solid #e4d9c6;
  padding: 2px 8px;
  border-radius: 20px;
  white-space: nowrap;
}
#printArea .pdf-opt.livre .pdf-opt-tag {
  color: #9a6a00;
  background: #fcefcf;
  border-color: #ebd9a6;
}
#printArea .pdf-opt-nm {
  font-size: 12.5px;
  font-weight: 700;
  color: #1b1b1e;
}
#printArea .pdf-opt-tb {
  width: 100%;
  border-collapse: collapse;
  font-size: 11.5px;
}
#printArea .pdf-opt-tb td {
  padding: 3px 0;
  border-bottom: 1px dotted #ece5d8;
  vertical-align: top;
}
#printArea .pdf-opt-tb tr:last-child td {
  border-bottom: none;
}
#printArea .pdf-opt-tb td.fo {
  color: #333;
}
#printArea .pdf-opt-tb td.qt {
  text-align: right;
  font-weight: 700;
  color: #8a6d43;
  white-space: nowrap;
  padding-left: 10px;
}
#printArea .pdf-opt-macros {
  margin-top: 6px;
  font-size: 10.5px;
  color: #555;
  background: #faf7f1;
  border-radius: 6px;
  padding: 5px 9px;
}
#printArea .pdf-opt-macros b {
  color: #8a6d43;
}
#printArea .pdf-livre-note {
  color: #9a6a00;
  font-style: italic;
}
/* orientações + legenda */
#printArea .pdf-guide {
  margin: 14px 18px 0;
  border: 1px solid #e4d9c6;
  border-radius: 8px;
  overflow: hidden;
}
#printArea .pdf-guide-h {
  background: #f3eee4;
  color: #8a6d43;
  font-size: 11px;
  font-weight: 800;
  text-transform: uppercase;
  letter-spacing: 0.08em;
  padding: 7px 13px;
}
#printArea .pdf-guide-row {
  font-size: 11px;
  color: #444;
  line-height: 1.55;
  padding: 8px 13px;
  border-top: 1px solid #efe8da;
}
#printArea .pdf-guide-row b {
  color: #1b1b1e;
}
#printArea .pdf-legend {
  font-size: 10px;
  color: #666;
  margin: 8px 18px 0;
  line-height: 1.5;
}
#printArea .pdf-legend b {
  color: #8a6d43;
}
#printArea .pdf-foot {
  font-size: 10px;
  color: #8a857c;
  text-align: center;
  margin: 22px 18px 8px;
  padding-top: 12px;
  border-top: 1px solid #e4d9c6;
  line-height: 1.5;
}

@media print {
  .wrap,
  .sheet,
  #toast {
    display: none !important;
  }
  #printArea {
    display: block !important;
  }
  @page {
    margin: 12mm;
  }
  html,
  body {
    background: #fff !important;
  }
}

/* ações aplicadas a partir das observações (trocar/tirar exercício) */
.obs-acts {
  margin-top: 11px;
  display: flex;
  flex-direction: column;
  gap: 7px;
}
.obs-act {
  font-size: 12.5px;
  line-height: 1.5;
  color: var(--tx);
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  border-radius: 8px;
  padding: 9px 11px;
}
.obs-act b {
  color: var(--gold);
}
.obs-act span {
  color: var(--tx-3);
  font-weight: 400;
  font-size: 11.5px;
}
.obs-act-note {
  font-size: 11px;
  color: var(--tx-3);
  line-height: 1.5;
  margin-top: 2px;
}
.ex-subbed.obs {
  border-color: var(--gold-line);
  color: var(--gold);
}

/* ============ TRAVA DE ACESSO ============ */
body.locked {
  overflow: hidden;
}
.gate {
  position: fixed;
  inset: 0;
  z-index: 2000;
  background:
    radial-gradient(130% 80% at 50% -8%, rgba(217, 184, 143, 0.16), transparent 58%), var(--bg);
  display: flex;
  align-items: center;
  justify-content: center;
  padding: 22px;
  animation: fade 0.35s ease;
}
.gate.hidden {
  display: none;
}
.gate-card {
  width: 100%;
  max-width: 420px;
  text-align: center;
  position: relative;
  overflow: hidden;
  background: linear-gradient(160deg, var(--surface) 0%, var(--bg-2) 100%);
  border: 1px solid var(--gold-line);
  border-radius: 24px;
  padding: 44px 30px 34px;
  box-shadow:
    var(--sh-lg),
    0 0 60px rgba(217, 184, 143, 0.1);
}
/* fio dourado no topo do cartão */
.gate-card::before {
  content: "";
  position: absolute;
  top: 0;
  left: 0;
  right: 0;
  height: 3px;
  background: linear-gradient(90deg, transparent, var(--gold-2), transparent);
}
.gate-logo {
  width: 270px;
  max-width: 82%;
  height: auto;
  display: block;
  margin: 4px auto 16px;
}
.gate-rule {
  width: 60px;
  height: 2px;
  margin: 0 auto 18px;
  border-radius: 2px;
  background: linear-gradient(90deg, transparent, var(--gold-2), transparent);
}
.gate-eyebrow {
  font-size: 11px;
  letter-spacing: 0.24em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
  margin-bottom: 8px;
}
.gate-t {
  font-size: 25px;
  font-weight: 800;
  color: var(--tx);
  letter-spacing: 0.005em;
}
.gate-d {
  font-size: 14px;
  color: var(--tx-2);
  margin: 9px auto 26px;
  max-width: 310px;
  line-height: 1.55;
}
.gate-input {
  text-align: center;
  font-size: 24px;
  font-weight: 700;
  letter-spacing: 0.14em;
  padding: 18px 16px;
  border-radius: 16px;
  margin-bottom: 14px;
  background: var(--bg-2);
  border-color: var(--gold-line);
}
.gate-input::placeholder {
  letter-spacing: 0.2em;
  color: var(--tx-3);
  font-weight: 600;
}
.gate-btn {
  width: 100%;
  padding: 17px;
  border: none;
  border-radius: 16px;
  cursor: pointer;
  background: linear-gradient(135deg, var(--gold), var(--gold-3));
  color: #0a0a0b;
  font-family: inherit;
  font-size: 17px;
  font-weight: 800;
  letter-spacing: 0.02em;
  box-shadow: 0 8px 24px rgba(217, 184, 143, 0.22);
}
.gate-btn:active {
  transform: scale(0.985);
}
.gate-err {
  display: none;
  margin-top: 14px;
  font-size: 13px;
  font-weight: 600;
  color: var(--rose);
}
.gate-err.show {
  display: block;
}
.gate-foot {
  margin-top: 20px;
  font-size: 11.5px;
  color: var(--tx-3);
}

/* ============ MODO DEMONSTRAÇÃO (cadeados + CTA) ============ */
.demo-lock {
  margin: 8px 0;
}
.demo-lock .so-ic {
  font-size: 32px;
}
/* card de item bloqueado (refeições) */
.demo-lockcard {
  display: flex;
  align-items: center;
  gap: 13px;
  padding: 16px;
  margin-bottom: 10px;
  cursor: pointer;
  border: 1px dashed var(--gold-line);
  border-radius: var(--r-sm);
  background: var(--bg-2);
  transition: border-color 0.15s;
}
.demo-lockcard:active {
  border-color: var(--gold-2);
}
.demo-lockcard .dlc-ic {
  font-size: 22px;
  opacity: 0.9;
}
.demo-lockcard .dlc-c {
  flex: 1;
}
.demo-lockcard .dlc-t {
  font-size: 14.5px;
  font-weight: 700;
  color: var(--tx-2);
}
.demo-lockcard .dlc-s {
  font-size: 11.5px;
  color: var(--gold-3);
  margin-top: 2px;
  font-weight: 600;
}
.demo-lockcard .dlc-arr {
  color: var(--tx-3);
  font-size: 18px;
}
/* cadeado nas abas de treino/cardio bloqueadas */
.day-tab.demo-locked {
  position: relative;
  opacity: 0.62;
}
.day-tab.demo-locked::after {
  content: "🔒";
  position: absolute;
  top: 5px;
  right: 7px;
  font-size: 10px;
  opacity: 0.9;
}

/* botão bloqueado (ex.: reavaliar na demo) */

/* botões flutuantes da demo: adquirir o app + WhatsApp */
.demo-fab {
  position: fixed;
  right: 14px;
  bottom: 78px;
  z-index: 1500;
  display: flex;
  flex-direction: column;
  align-items: flex-end;
  gap: 9px;
  max-width: calc(100% - 28px);
}
.demo-fab a {
  display: inline-flex;
  align-items: center;
  gap: 9px;
  padding: 12px 17px;
  border-radius: 30px;
  text-decoration: none;
  font-family: inherit;
  font-size: 14px;
  font-weight: 800;
  letter-spacing: 0.01em;
}
.demo-fab a:active {
  transform: scale(0.97);
}
.demo-fab .fab-tx {
  white-space: nowrap;
}
.demo-fab .fab-ic {
  font-size: 15px;
  line-height: 1;
}
.demo-fab svg {
  flex: none;
}
.demo-buy {
  background: linear-gradient(135deg, var(--gold), var(--gold-3));
  color: #0a0a0b;
  box-shadow: 0 8px 22px rgba(217, 184, 143, 0.34);
}
.demo-wa {
  background: #25d366;
  color: #fff;
  box-shadow: 0 8px 22px rgba(37, 211, 102, 0.34);
}

/* ============ INDICADOR DE SEÇÕES DA AVALIAÇÃO (stepper) ============ */
.quiz-sections {
  display: flex;
  align-items: flex-start;
  gap: 0;
  margin: 14px 0 12px;
  padding: 0 6px;
}
.qstep {
  flex: 1 1 0;
  min-width: 0;
  position: relative;
  display: flex;
  flex-direction: column;
  align-items: center;
}
.qstep .qs-dot {
  width: 30px;
  height: 30px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 13px;
  font-weight: 800;
  color: var(--tx-3);
  background: var(--surface);
  border: 1.5px solid var(--line-2);
  position: relative;
  z-index: 1;
  transition: all 0.25s;
}
.qstep .qs-nm {
  margin-top: 7px;
  font-size: 10.5px;
  font-weight: 700;
  color: var(--tx-3);
  text-align: center;
  letter-spacing: 0.02em;
  line-height: 1.2;
}
/* trilha contínua entre as bolinhas (cada passo tem largura igual → liga centro a centro) */
.qstep:not(:last-child)::after {
  content: "";
  position: absolute;
  top: 14px;
  left: 50%;
  width: 100%;
  height: 2.5px;
  background: var(--line-2);
  border-radius: 2px;
  z-index: 0;
}
.qstep.done .qs-dot {
  background: var(--emerald);
  border-color: var(--emerald);
  color: #04140d;
}
.qstep.done .qs-nm {
  color: var(--emerald);
}
.qstep.done::after {
  background: var(--emerald);
}
.qstep.on .qs-dot {
  background: linear-gradient(135deg, var(--gold-2), var(--gold-3));
  border-color: var(--gold);
  color: #1a1206;
  box-shadow: 0 0 0 4px var(--gold-bg);
}
.qstep.on .qs-nm {
  color: var(--gold);
}
@media (max-width: 400px) {
  .qstep .qs-dot {
    width: 27px;
    height: 27px;
    font-size: 12px;
  }
  .qstep:not(:last-child)::after {
    top: 12.5px;
  }
  .qstep .qs-nm {
    font-size: 9.5px;
  }
}

/* PDF: blocos bloqueados na demonstração */
#printArea .pdf-locked {
  opacity: 0.85;
}
#printArea .pdf-locked .pdf-day-h,
#printArea .pdf-locked .pdf-meal-head {
  border-radius: 8px;
}
#printArea .pdf-lock-msg {
  font-size: 11.5px;
  font-weight: 700;
  color: #8a6d43;
  background: #faf6ef;
  border: 1px dashed #e4d9c6;
  border-top: none;
  border-radius: 0 0 8px 8px;
  padding: 10px 13px;
  text-align: center;
}
#printArea .pdf-demo-band {
  margin: 14px 18px 0;
  padding: 11px 14px;
  border-radius: 8px;
  font-size: 11.5px;
  line-height: 1.5;
  color: #5a4a2f;
  background: #fff6e2;
  border: 1px solid #ebd9a6;
}
#printArea .pdf-demo-band b {
  color: #8a6d43;
  letter-spacing: 0.04em;
}

/* ============ RESTRIÇÕES ALIMENTARES (atalhos) ============ */
.restr-chips {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
  margin-bottom: 14px;
}
.restr-chip {
  padding: 9px 14px;
  border-radius: 20px;
  border: 1px solid var(--line-2);
  background: var(--surface);
  color: var(--tx-2);
  font-family: inherit;
  font-size: 13px;
  font-weight: 700;
  cursor: pointer;
  transition: all 0.15s;
}
.restr-chip.on {
  background: var(--gold-bg);
  border-color: var(--gold-3);
  color: var(--gold);
}
.restr-chip:active {
  transform: scale(0.97);
}
/* aviso na tela da dieta */
.restr-band {
  display: flex;
  align-items: flex-start;
  gap: 11px;
  background: var(--emerald-bg);
  border: 1px solid rgba(52, 211, 153, 0.28);
  border-radius: var(--r-sm);
  padding: 12px 14px;
  margin-bottom: 14px;
}
.restr-band .rb-ic {
  font-size: 18px;
  line-height: 1.2;
}
.restr-band .rb-t {
  font-size: 13px;
  font-weight: 800;
  color: var(--emerald);
}
.restr-band .rb-d {
  font-size: 12px;
  color: var(--tx-2);
  margin-top: 3px;
  line-height: 1.5;
}
.restr-band .rb-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 6px;
  margin-top: 7px;
}
.restr-band .rb-tag {
  font-size: 11px;
  font-weight: 700;
  color: var(--emerald);
  background: rgba(52, 211, 153, 0.12);
  border: 1px solid rgba(52, 211, 153, 0.3);
  padding: 3px 9px;
  border-radius: 20px;
}

/* ============ MAPA MUSCULAR DO DIA ============ */
.mm-card {
  background: linear-gradient(135deg, var(--surface), var(--bg-2));
  border: 1px solid var(--line-2);
  border-radius: var(--r-sm);
  padding: 14px;
  margin-bottom: 12px;
}
.mm-top {
  font-size: 10px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--gold-3);
  margin-bottom: 8px;
}
.mm-figs {
  display: flex;
  justify-content: center;
  gap: 22px;
}
.mm-fig {
  text-align: center;
}
.mm-fig svg {
  display: block;
  margin: 0 auto;
}
.mm-lb {
  font-size: 9.5px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  font-weight: 800;
  color: var(--tx-3);
  margin-top: 5px;
}
.mm-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 6px;
  margin-top: 12px;
  justify-content: center;
}
.mm-tag {
  font-size: 11.5px;
  font-weight: 700;
  color: var(--gold);
  background: var(--gold-bg);
  border: 1px solid var(--gold-line);
  padding: 4px 10px;
  border-radius: 20px;
}
.mm-sec {
  font-size: 11px;
  color: var(--tx-3);
  margin-top: 8px;
  text-align: center;
}
.mm-sil {
  fill: #1b1b22;
  stroke: #1b1b22;
  stroke-linecap: round;
  stroke-linejoin: round;
  filter: drop-shadow(0 0 1.4px rgba(255, 255, 255, 0.5))
    drop-shadow(0 0 3px rgba(255, 255, 255, 0.14));
}
.mm-mus {
  fill: #32323d;
  stroke: #131319;
  stroke-width: 1.2;
  stroke-linejoin: round;
  transition: fill 0.35s;
}
.mm-mus .sec {
  fill: #6e5738;
}
.mm-mus .on {
  fill: var(--gold-2);
}