/* Modest Gainz — design A (black & white) */
:root{
  --ink:#0a0a0a; --muted:#6b6b6b; --line:#e6e6e6; --soft:#f5f5f5; --bg:#ffffff;
  --wrap:1240px;
}
*{box-sizing:border-box}
html{scroll-behavior:smooth}
body{margin:0;background:var(--bg);color:var(--ink);font-family:'Jost',Arial,Helvetica,sans-serif;font-weight:300;line-height:1.6;-webkit-font-smoothing:antialiased}
img{max-width:100%;display:block}
a{color:var(--ink)}
a:hover{color:#555}
h1,h2,h3{font-weight:400;line-height:1.08;margin:0}
.wrap{max-width:var(--wrap);margin:0 auto;padding:0 24px}
.eyebrow{font-size:12px;letter-spacing:.3em;text-transform:uppercase;color:var(--muted)}
.btn{display:inline-block;text-decoration:none;font-size:12px;letter-spacing:.24em;text-transform:uppercase;padding:18px 30px;border:1px solid var(--ink);transition:background .25s,color .25s}
.btn-solid{background:var(--ink);color:#fff}
.btn-solid:hover{background:#333;color:#fff}
.btn-line:hover{background:var(--ink);color:#fff}
.link-u{text-decoration:none;font-size:12px;letter-spacing:.24em;text-transform:uppercase;border-bottom:1px solid var(--ink);padding-bottom:6px}

/* top bar + header */
.topbar{background:var(--ink);color:#fff;text-align:center;font-size:11px;letter-spacing:.28em;text-transform:uppercase;padding:11px 16px}
header.site{border-bottom:1px solid var(--line)}
header.site .wrap{display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:16px;padding-top:18px;padding-bottom:18px}
.nav{display:flex;flex-wrap:wrap;gap:26px;font-size:12px;letter-spacing:.22em;text-transform:uppercase;flex:1 1 280px}
.nav a{text-decoration:none;padding:8px 0}
.brand{display:flex;flex-direction:column;align-items:center;gap:10px;text-decoration:none;flex:0 1 auto}
.brand img{width:62px;height:auto}
.brand span{font-size:26px;letter-spacing:.32em;text-transform:uppercase;padding-left:.32em}
.head-cta{display:flex;justify-content:flex-end;flex:1 1 280px}
.head-cta .btn{padding:14px 22px}

/* hero */
.hero{display:flex;flex-wrap:wrap;gap:56px;align-items:center;padding-top:72px;padding-bottom:72px}
.hero > div{flex:1 1 420px;min-width:0}
.hero h1{font-size:clamp(52px,7vw,88px);line-height:.98;margin-top:26px}
.hero p{font-size:19px;max-width:460px;margin:28px 0 0;color:#333}
.hero .btns{display:flex;flex-wrap:wrap;gap:14px;margin-top:38px}
.hero-art{background:var(--soft);height:560px;display:flex;align-items:center;justify-content:center;padding:56px}
.hero-art img{width:72%;max-width:400px}

/* stats */
.stats{border-top:1px solid var(--line);border-bottom:1px solid var(--line)}
.stats .wrap{display:grid;grid-template-columns:repeat(auto-fit,minmax(180px,1fr));gap:28px;text-align:center;padding-top:44px;padding-bottom:44px}
.stats b{display:block;font-weight:400;font-size:52px;line-height:1.1}
.stats span{font-size:12px;letter-spacing:.24em;text-transform:uppercase;color:var(--muted)}

/* sections */
section.block{padding-top:96px;padding-bottom:40px}
.sec-head{display:flex;flex-wrap:wrap;justify-content:space-between;align-items:flex-end;gap:16px;border-bottom:1px solid var(--ink);padding-bottom:20px}
.sec-head h2{font-size:clamp(38px,5vw,56px)}
.center{text-align:center}
.center h2{font-size:clamp(38px,5vw,56px);margin-top:14px}

/* programmes */
.progs{display:grid;grid-template-columns:repeat(auto-fit,minmax(280px,1fr));gap:24px;margin-top:32px}
.prog{padding:32px;min-height:220px;display:flex;flex-direction:column;gap:12px;text-decoration:none;border:1px solid var(--line)}
.prog.live{background:var(--ink);color:#fff;border-color:var(--ink);transition:transform .25s}
.prog.live:hover{color:#fff;transform:translateY(-4px)}
.prog small{font-size:11px;letter-spacing:.24em;text-transform:uppercase;color:var(--muted)}
.prog.live small{color:#bdbdbd}
.prog strong{font-weight:400;font-size:30px;line-height:1.1;flex:1}
.prog em{font-style:normal;font-size:12px;letter-spacing:.22em;text-transform:uppercase}

/* workouts grid */
.vids{display:grid;grid-template-columns:repeat(auto-fill,minmax(260px,1fr));gap:32px 28px;margin-top:40px}
.vid{text-decoration:none;display:flex;flex-direction:column;gap:12px}
.thumb{aspect-ratio:16/9;background:var(--ink);color:#fff;position:relative;overflow:hidden;display:flex;align-items:center;justify-content:center}
.thumb img{width:100%;height:100%;object-fit:cover;transition:transform .4s}
.vid:hover .thumb img{transform:scale(1.04)}
.thumb .ph{font-size:13px;letter-spacing:.24em;text-transform:uppercase;text-align:center;padding:16px}
.thumb .len{position:absolute;right:10px;bottom:10px;background:var(--ink);color:#fff;font-size:12px;padding:3px 7px}
.vid .row{display:flex;justify-content:space-between;gap:12px;align-items:baseline}
.vid .row b{font-weight:400;font-size:23px}
.vid .row span,.vid .role{font-size:12px;letter-spacing:.18em;text-transform:uppercase;color:var(--muted)}

/* black band */
.band{background:var(--ink);color:#fff;margin-top:72px}
.band .wrap{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:44px;text-align:center;padding-top:76px;padding-bottom:76px}
.band b{display:block;font-weight:400;font-size:32px}
.band p{font-size:15px;color:#cfcfcf;margin:12px auto 0;max-width:300px}

/* recipe cards */
.cards{display:grid;grid-template-columns:repeat(auto-fit,minmax(260px,1fr));gap:28px;margin-top:44px}
.card{text-decoration:none;display:flex;flex-direction:column;gap:12px}
.card .pic{aspect-ratio:4/5;overflow:hidden;background:var(--soft)}
.card .pic img{width:100%;height:100%;object-fit:cover;transition:transform .4s}
.card:hover .pic img{transform:scale(1.04)}
.card small{font-size:11px;letter-spacing:.24em;text-transform:uppercase;color:var(--muted)}
.card b{font-weight:400;font-size:24px;line-height:1.2}

/* about split */
.split{display:flex;flex-wrap:wrap;gap:56px;align-items:center;padding-top:96px;padding-bottom:96px}
.split > *{flex:1 1 400px;min-width:0}
.logo-panel{background:var(--soft);height:500px;display:flex;align-items:center;justify-content:center;padding:56px}
.logo-panel img{width:72%;max-width:360px}
.split h2{font-size:clamp(36px,4.5vw,50px);margin-top:16px}
.split p{font-size:17px;color:#333}

/* ads (hidden until AdSense is approved) */
.ad{display:none;text-align:center;padding:32px 24px}
body.ads-on .ad{display:block}
.ad small{display:block;font-size:10px;letter-spacing:.3em;text-transform:uppercase;color:var(--muted);margin-bottom:8px}

/* calendar */
.cal-intro{font-size:clamp(22px,2.6vw,30px);line-height:1.45;max-width:900px;margin:28px auto 0}
.cal-intro strong{font-weight:500}
.cal-sub{font-size:17px;color:#333;margin:14px auto 0;max-width:640px}
.weeks{display:flex;flex-direction:column;gap:40px;margin-top:56px}
.week{display:flex;flex-wrap:wrap;gap:24px;border-top:1px solid var(--ink);padding-top:20px}
.week-name{flex:0 0 160px}
.week-name small{font-size:12px;letter-spacing:.24em;text-transform:uppercase;color:var(--muted)}
.week-name b{display:block;font-weight:400;font-size:26px;margin-top:6px}
.days{flex:999 1 600px;min-width:0;display:grid;grid-template-columns:repeat(auto-fill,minmax(150px,1fr));gap:10px}
.day{border:1px solid var(--ink);padding:16px 14px;min-height:230px;display:flex;flex-direction:column;gap:10px}
.day.rest{background:var(--soft);border-color:var(--soft)}
.day.finale{background:var(--ink);color:#fff}
.day-top{display:flex;justify-content:space-between;align-items:baseline;gap:6px}
.day-top small{font-size:12px;letter-spacing:.2em;text-transform:uppercase;color:var(--muted)}
.day.finale .day-top small{color:#bdbdbd}
.day-top span{font-size:15px;font-weight:500}
.day ol{list-style:none;margin:0;padding:0;flex:1}
.day li a{display:flex;justify-content:space-between;align-items:center;gap:6px;padding:8px 0;min-height:36px;border-bottom:1px solid var(--line);text-decoration:none;font-size:15px;line-height:1.25}
.day.finale li a{color:#fff;border-color:#3a3a3a}
.day li a:hover{padding-left:4px;transition:padding .2s}
.day .rest-word{font-size:26px;flex:1}
.day .stretch{display:flex;justify-content:space-between;padding:8px 0;border-top:1px solid #d6d6d6;text-decoration:none;font-size:14px}
.done-btn{background:none;border:1px solid currentColor;color:inherit;font:inherit;font-size:11px;letter-spacing:.18em;text-transform:uppercase;padding:9px 8px;cursor:pointer;min-height:36px}
.day.done{opacity:.45}
.day.done .done-btn{background:var(--ink);color:#fff;border-color:var(--ink)}
.day.finale.done .done-btn{background:#fff;color:var(--ink)}

/* tools */
.tools{display:grid;grid-template-columns:repeat(auto-fit,minmax(300px,1fr));gap:40px;margin-top:48px}
.tool{border-top:1px solid var(--ink);padding-top:24px}
.tool h3{font-size:12px;letter-spacing:.24em;text-transform:uppercase;font-weight:400}
.tool p{font-size:17px;color:#333}
.field{display:flex;flex-direction:column;gap:6px;flex:1 1 180px}
.field label{font-size:12px;letter-spacing:.2em;text-transform:uppercase}
.field input{border:1px solid var(--ink);padding:12px 14px;font:inherit;font-size:16px;min-height:48px;background:#fff;border-radius:0}
.fields{display:flex;flex-wrap:wrap;gap:12px;margin:18px 0}
.tips{display:grid;grid-template-columns:repeat(auto-fit,minmax(260px,1fr));gap:28px;margin-top:40px}
.tips div{border-top:1px solid var(--line);padding-top:18px}
.tips b{font-weight:500}
.tips p{margin:8px 0 0;color:#333}

/* recipe page */
.recipe{display:flex;flex-wrap:wrap;gap:48px;padding:72px 0;border-top:1px solid var(--line)}
.recipe:first-of-type{border-top:0}
.recipe .r-pic{flex:1 1 360px;min-width:0}
.recipe .r-pic img{width:100%;aspect-ratio:4/5;object-fit:cover}
.recipe .r-body{flex:1.2 1 420px;min-width:0}
.recipe h2{font-size:clamp(32px,4vw,44px);margin-top:12px}
.meta{display:flex;flex-wrap:wrap;gap:8px 24px;font-size:12px;letter-spacing:.2em;text-transform:uppercase;color:var(--muted);margin-top:16px}
.recipe h3{font-size:12px;letter-spacing:.24em;text-transform:uppercase;margin-top:28px;font-weight:500}
.recipe ul,.recipe ol{padding-left:20px;margin:10px 0 0}
.recipe li{margin:6px 0}
.note{font-size:13px;color:var(--muted)}

/* prose pages */
.prose{max-width:760px;margin:0 auto;padding:80px 24px}
.prose h1{font-size:clamp(40px,5vw,60px)}
.prose h2{font-size:28px;margin-top:40px}
.prose p,.prose li{font-size:17px;color:#222}

/* footer */
footer.site{border-top:1px solid var(--ink);margin-top:40px}
footer.site .wrap{display:flex;flex-wrap:wrap;gap:32px;justify-content:space-between;align-items:flex-end;padding-top:52px;padding-bottom:28px}
footer.site img{width:52px;margin-bottom:14px}
footer.site .name{font-size:22px;letter-spacing:.3em;text-transform:uppercase}
footer.site nav{display:flex;flex-wrap:wrap;gap:22px;font-size:12px;letter-spacing:.2em;text-transform:uppercase}
footer.site nav a{text-decoration:none}
.legal{text-align:center;font-size:12px;letter-spacing:.18em;text-transform:uppercase;color:var(--muted);padding:0 24px 32px}

/* gentle reveal on scroll */
.reveal{opacity:0;transform:translateY(18px);transition:opacity .8s ease,transform .8s ease}
.reveal.in{opacity:1;transform:none}
@media (prefers-reduced-motion:reduce){.reveal{opacity:1;transform:none;transition:none}html{scroll-behavior:auto}}

/* logo draw-in on home */
.hero-art img{animation:logoIn 1.6s ease both}
@keyframes logoIn{from{opacity:0;transform:scale(.94)}to{opacity:1;transform:none}}

@media (max-width:700px){
  .brand{order:-1;width:100%}
  .head-cta{display:none}
  .nav{justify-content:center;gap:14px;font-size:11px;letter-spacing:.14em}
  .topbar{font-size:10px;letter-spacing:.18em}
  .hero{padding-top:40px}
  .hero-art{height:360px}
  .week-name{flex-basis:100%}
  .days{grid-template-columns:1fr 1fr}
  .day{min-height:0}
}
@media print{.topbar,header.site,footer.site,.ad,.no-print{display:none!important}}