@import url('https://fonts.googleapis.com/css2?family=Inter:wght@400;500;600;700&display=swap');

:root {
  color-scheme: dark;
  --black: #000000;
  --white: #ffffff;
  --grey: #a0a0a0;
  --muted: #666666;
  --card: #0a0a0a;
  --card-strong: #1a1a1a;
  --border: #333333;
}

* {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
}

body {
  margin: 0;
  background: var(--black);
  color: var(--white);
  font-family: 'Inter', sans-serif;
  font-size: 16px;
  line-height: 1.65;
  -webkit-font-smoothing: antialiased;
}

a {
  color: inherit;
}

button,
input {
  font: inherit;
}

.form-page {
  min-height: 100vh;
  display: grid;
  place-items: center;
  padding: 48px 20px;
}

.form-shell {
  width: 100%;
  max-width: 480px;
}

.form-shell h1 {
  max-width: 450px;
  margin: 0 0 16px;
  font-size: clamp(1.75rem, 7vw, 2rem);
  line-height: 1.18;
  letter-spacing: -0.035em;
}

.form-shell .capture-title {
  font-size: 28px;
}

.form-shell .confirmation-title {
  font-size: 32px;
}

.lead {
  margin: 0;
  color: var(--grey);
}

.benefits {
  display: grid;
  gap: 12px;
  margin: 32px 0;
  padding: 0;
  list-style: none;
}

.benefits li {
  display: grid;
  grid-template-columns: 22px 1fr;
  gap: 8px;
  line-height: 1.45;
}

.benefits li::before {
  content: '✓';
  font-weight: 700;
}

.lead-form {
  display: grid;
  gap: 12px;
}

.field-label {
  position: absolute;
  width: 1px;
  height: 1px;
  padding: 0;
  margin: -1px;
  overflow: hidden;
  clip: rect(0, 0, 0, 0);
  white-space: nowrap;
  border: 0;
}

.lead-form input {
  width: 100%;
  min-height: 54px;
  padding: 14px 16px;
  border: 1px solid var(--border);
  border-radius: 8px;
  outline: none;
  background: var(--card);
  color: var(--white);
  transition: border-color 160ms ease;
}

.lead-form input::placeholder {
  color: var(--muted);
}

.lead-form input:focus {
  border-color: var(--white);
}

.button {
  display: inline-flex;
  width: 100%;
  min-height: 56px;
  align-items: center;
  justify-content: center;
  padding: 16px 20px;
  border: 1px solid transparent;
  border-radius: 8px;
  background: var(--white);
  color: var(--black);
  font-weight: 600;
  line-height: 1.2;
  text-align: center;
  text-decoration: none;
  cursor: pointer;
  transition: opacity 160ms ease, transform 160ms ease;
}

.button:hover {
  opacity: 0.86;
}

.button:active {
  transform: translateY(1px);
}

.button-secondary {
  border-color: var(--border);
  background: var(--card-strong);
  color: var(--white);
}

.trust-line {
  margin: 14px 0 0;
  color: var(--muted);
  font-size: 13px;
  line-height: 1.5;
  text-align: center;
}

.download-actions {
  display: grid;
  gap: 16px;
  margin-top: 32px;
}

.follow-block {
  margin-top: 32px;
  color: var(--grey);
  font-size: 14px;
}

.follow-block p {
  margin: 0 0 4px;
}

.follow-block a,
.cta-box a {
  color: var(--white);
  font-weight: 600;
  text-decoration: none;
}

.follow-block a:hover,
.cta-box a:hover {
  text-decoration: underline;
}

.guide-page {
  width: min(100% - 40px, 720px);
  margin: 0 auto;
  padding: 32px 0 72px;
}

.back-link {
  display: inline-block;
  margin-bottom: 40px;
  color: var(--grey);
  font-size: 14px;
  text-decoration: none;
}

.back-link:hover {
  color: var(--white);
}

.guide-header {
  margin-bottom: 48px;
  padding-bottom: 32px;
  border-bottom: 1px solid var(--border);
  text-align: center;
}

.guide-header h1 {
  margin: 0 0 12px;
  font-size: clamp(1.75rem, 6vw, 2.25rem);
  line-height: 1.15;
  letter-spacing: -0.035em;
}

.guide-header .subtitle {
  max-width: 600px;
  margin: 0 auto 12px;
  color: var(--grey);
}

.author {
  margin: 0;
  color: var(--muted);
  font-size: 14px;
}

.guide-section {
  margin: 56px 0;
}

.guide-section h2 {
  margin: 0 0 8px;
  font-size: clamp(1.5rem, 5vw, 1.85rem);
  line-height: 1.2;
  letter-spacing: -0.025em;
}

.section-kicker {
  margin: 0 0 24px;
  color: var(--grey);
}

.guide-section h3 {
  margin: 32px 0 12px;
  font-size: 1.15rem;
}

.guide-section h4 {
  margin: 24px 0 8px;
  font-size: 0.95rem;
}

.guide-section p {
  color: #d5d5d5;
}

.callout {
  margin: 24px 0;
  padding: 16px 20px;
  border-left: 3px solid var(--white);
  background: var(--card-strong);
  color: var(--white);
}

.callout p {
  margin: 0;
  color: inherit;
}

.stats-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
  margin: 28px 0;
}

.stat-card {
  display: grid;
  align-content: center;
  min-height: 112px;
  padding: 16px;
  border-radius: 8px;
  background: var(--card-strong);
  text-align: center;
}

.stat-label {
  color: var(--grey);
  font-size: 12px;
  font-weight: 600;
  letter-spacing: 0.08em;
  line-height: 1.3;
  text-transform: uppercase;
}

.stat-value {
  margin-top: 7px;
  font-size: 18px;
  font-weight: 700;
  line-height: 1.3;
}

.table-wrap {
  margin: 24px 0;
  overflow-x: auto;
  border: 1px solid var(--border);
  border-radius: 8px;
  -webkit-overflow-scrolling: touch;
}

table {
  width: 100%;
  min-width: 560px;
  border-collapse: collapse;
  font-size: 14px;
  line-height: 1.45;
}

th,
td {
  padding: 13px 14px;
  border-bottom: 1px solid var(--border);
  text-align: left;
  vertical-align: top;
}

th {
  background: var(--card-strong);
  color: var(--grey);
  font-size: 12px;
  letter-spacing: 0.06em;
  text-transform: uppercase;
}

tr:last-child td {
  border-bottom: 0;
}

.exercise-name {
  min-width: 220px;
  font-weight: 600;
}

.cue {
  display: block;
  margin-top: 4px;
  color: var(--grey);
  font-size: 12px;
  font-weight: 400;
}

.principle-list {
  display: grid;
  gap: 16px;
  margin: 24px 0;
}

.principle-card {
  display: grid;
  grid-template-columns: 28px 1fr;
  gap: 14px;
  padding: 16px;
  border-radius: 8px;
  background: var(--card);
}

.number {
  display: grid;
  width: 28px;
  height: 28px;
  place-items: center;
  border-radius: 50%;
  background: var(--white);
  color: var(--black);
  font-size: 13px;
  font-weight: 700;
}

.principle-card strong {
  display: block;
  margin-bottom: 4px;
}

.principle-card p {
  margin: 0;
  color: var(--grey);
}

.check-list,
.plain-list {
  display: grid;
  gap: 10px;
  padding-left: 20px;
  color: #d5d5d5;
}

.session-card,
.meal-card,
.food-card {
  margin: 28px 0;
  padding: 20px;
  border: 1px solid var(--border);
  border-radius: 8px;
  background: var(--card);
}

.session-card h3,
.meal-card h3,
.food-card h3 {
  margin-top: 0;
}

.session-label,
.meal-label {
  display: block;
  margin-bottom: 5px;
  color: var(--grey);
  font-size: 12px;
  font-weight: 600;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.coaching-list {
  margin-bottom: 0;
}

.food-grid {
  display: grid;
  gap: 14px;
}

.food-card {
  margin: 0;
}

.food-card ul {
  margin-bottom: 0;
}

.macro-line {
  margin: 16px 0 0;
  padding-top: 14px;
  border-top: 1px solid var(--border);
  color: var(--grey) !important;
  font-size: 14px;
}

.faq-list {
  border-top: 1px solid var(--border);
}

.faq-item {
  padding: 20px 0;
  border-bottom: 1px solid var(--border);
}

.faq-item h3 {
  margin: 0 0 8px;
  font-size: 1rem;
}

.faq-item p {
  margin: 0;
  color: var(--grey);
}

.cta-box {
  margin-top: 64px;
  padding: 32px 24px;
  border-radius: 8px;
  background: var(--white);
  color: var(--black);
  text-align: center;
}

.cta-box h2 {
  margin: 0 0 14px;
  font-size: 1.5rem;
}

.cta-box blockquote {
  max-width: 570px;
  margin: 0 auto 18px;
  font-size: 1.1rem;
  font-weight: 600;
}

.cta-box a {
  color: var(--black);
}

.disclaimer {
  max-width: 640px;
  margin: 40px auto 0;
  color: var(--muted);
  font-size: 12px;
  line-height: 1.5;
  text-align: center;
}

@media (min-width: 640px) {
  .guide-page {
    padding-top: 48px;
  }

  .stats-grid.stats-six {
    grid-template-columns: repeat(3, minmax(0, 1fr));
  }

  .food-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }

  .session-card,
  .meal-card {
    padding: 24px;
  }
}

@media (prefers-reduced-motion: reduce) {
  html {
    scroll-behavior: auto;
  }

  *,
  *::before,
  *::after {
    transition-duration: 0.01ms !important;
  }
}