:root{--navy:#002147;--navy-mid:#003070;--navy-dim:#00214712;--navy-border:#0021472e;--accent:#bb133e;--accent-dim:#bb133e12;--accent-border:#bb133e38;--bg:#edf0f5;--surface:#fff;--surface2:#f3f6fb;--border:#dce3ef;--text:#002147;--muted:#6b7d9a;--green:#15803d;--green-dim:#15803d14;--ai:#002147;--ai-dim:#0021470f;--ai-border:#00214729;--shadow:0 2px 12px #0021471a;--shadow-lg:0 8px 32px #00214724}*,:before,:after{box-sizing:border-box;margin:0;padding:0}body{background:var(--bg);color:var(--text);-webkit-font-smoothing:antialiased;font-family:Inter,-apple-system,sans-serif;font-size:14px;line-height:1.5}.app{background:var(--bg);flex-direction:column;min-height:100vh;display:flex}.app-header{background:var(--navy);z-index:100;flex-shrink:0;align-items:center;gap:12px;height:52px;padding:0 16px;display:flex;position:sticky;top:0;box-shadow:0 2px 8px #00214740}.hdr-brand{color:#fff;letter-spacing:.06em;text-transform:uppercase;flex-shrink:0;font-family:Barlow Condensed,sans-serif;font-size:22px;font-style:italic;font-weight:900}.hdr-div{background:#fff3;flex-shrink:0;width:1px;height:22px}.hdr-athlete{flex:1;align-items:center;gap:8px;min-width:0;display:flex}.hdr-avatar{color:#fff;background:#ffffff26;border:2px solid #ffffff4d;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;width:30px;height:30px;font-family:Barlow Condensed,sans-serif;font-size:14px;font-weight:900;display:flex;overflow:hidden}.hdr-name{color:#ffffffd9;white-space:nowrap;text-overflow:ellipsis;font-size:13px;font-weight:600;overflow:hidden}.hdr-signout{color:#fffc;letter-spacing:.06em;text-transform:uppercase;cursor:pointer;background:#ffffff1a;border:1px solid #ffffff2e;border-radius:6px;flex-shrink:0;padding:6px 14px;font-family:Barlow Condensed,sans-serif;font-size:12px;font-weight:700;transition:background .15s}.hdr-signout:hover{background:#ffffff2e}.app-nav-wrapper{background:var(--navy);border-bottom:3px solid var(--accent);flex-shrink:0}.nav-groups{scrollbar-width:none;gap:2px;padding:0 12px;display:flex;overflow-x:auto}.nav-groups::-webkit-scrollbar{display:none}.nav-group-btn{color:#ffffffa6;letter-spacing:.07em;text-transform:uppercase;cursor:pointer;white-space:nowrap;background:0 0;border:none;border-bottom:2px solid #0000;align-items:center;gap:5px;margin-bottom:-3px;padding:10px 14px;font-family:Barlow Condensed,sans-serif;font-size:13px;font-weight:700;transition:color .15s;display:flex;position:relative}.nav-group-btn.active,.nav-group-btn:hover{color:#fff}.nav-group-btn.active{border-bottom-color:var(--accent)}.nav-chevron{opacity:.6;font-size:8px}.nav-panel{z-index:200;background:var(--navy-mid);border-top:2px solid var(--accent);border-bottom:1px solid #ffffff1a;flex-wrap:wrap;gap:4px;padding:10px 16px;display:flex;position:absolute;top:100%;left:0;right:0;box-shadow:0 6px 20px #0021474d}.nav-tab{color:#ffffffbf;letter-spacing:.06em;text-transform:uppercase;cursor:pointer;white-space:nowrap;background:#ffffff0f;border:1px solid #ffffff1f;border-radius:7px;padding:7px 14px;font-family:Barlow Condensed,sans-serif;font-size:13px;font-weight:700;transition:all .15s}.nav-tab:hover{color:#fff;background:#ffffff24}.nav-tab.active{background:var(--accent);border-color:var(--accent);color:#fff}main{flex:1;width:100%;max-width:900px;margin:0 auto;padding:16px}.panel{background:0 0}.stat-grid{grid-template-columns:repeat(2,1fr);gap:10px;margin-bottom:1.5rem;display:grid}@media (min-width:480px){.stat-grid{grid-template-columns:repeat(4,1fr)}}.stat-card{background:var(--surface);border:1px solid var(--border);text-align:center;box-shadow:var(--shadow);border-radius:12px;padding:14px 16px}.stat-val{color:var(--navy);font-family:Barlow Condensed,sans-serif;font-size:28px;font-weight:900;line-height:1}.stat-label{text-transform:uppercase;letter-spacing:.1em;color:var(--muted);margin-top:4px;font-size:10px;font-weight:700}.section-label{text-transform:uppercase;letter-spacing:.1em;color:var(--navy);border-bottom:2px solid var(--accent);margin-bottom:1rem;padding-bottom:6px;font-family:Barlow Condensed,sans-serif;font-size:17px;font-weight:900}.section-title{text-transform:uppercase;letter-spacing:.1em;color:var(--muted);margin-bottom:10px;font-family:Barlow Condensed,sans-serif;font-size:13px;font-weight:900}.form-section{background:var(--surface);border:1px solid var(--border);box-shadow:var(--shadow);border-radius:14px;margin-bottom:14px;padding:18px 16px}.form-row{flex-wrap:wrap;gap:10px;display:flex}.field{flex-direction:column;flex:1;gap:5px;min-width:130px;display:flex}.field-label{text-transform:uppercase;letter-spacing:.1em;color:var(--muted);font-size:10px;font-weight:700}.field-input{background:var(--surface2);border:1px solid var(--border);color:var(--text);border-radius:8px;outline:none;width:100%;padding:9px 11px;font-family:Inter,sans-serif;font-size:14px;transition:border-color .15s}.field-input:focus{border-color:var(--navy);background:#fff}.field-textarea{background:var(--surface2);border:1px solid var(--border);color:var(--text);resize:vertical;border-radius:8px;outline:none;width:100%;min-height:80px;padding:9px 11px;font-family:Inter,sans-serif;font-size:14px}.field-textarea:focus{border-color:var(--navy)}.submit-btn{background:var(--navy);color:#fff;letter-spacing:.06em;text-transform:uppercase;cursor:pointer;border:none;border-radius:10px;width:100%;margin-top:8px;padding:13px;font-family:Barlow Condensed,sans-serif;font-size:16px;font-weight:800;transition:background .15s}.submit-btn:hover{background:var(--navy-mid)}.gen-btn{background:var(--accent);color:#fff;letter-spacing:.06em;text-transform:uppercase;cursor:pointer;border:none;border-radius:10px;width:100%;margin-top:8px;padding:13px;font-family:Barlow Condensed,sans-serif;font-size:16px;font-weight:800;transition:background .15s}.gen-btn:hover{background:#9a0e30}.session-card{background:var(--surface);border:1px solid var(--border);box-shadow:var(--shadow);border-radius:12px;margin-bottom:8px;padding:12px 14px}.session-title{color:var(--text);font-size:14px;font-weight:700}.session-meta{color:var(--muted);margin-top:2px;font-size:11px}.pos-display{color:var(--muted);background:var(--surface2);border:1px solid var(--border);border-radius:8px;margin-top:8px;padding:8px 12px;font-size:13px}.loading{text-align:center;color:var(--muted);padding:40px 20px;font-size:14px}.empty-state{text-align:center;color:var(--muted);background:var(--surface);border:1px dashed var(--border);border-radius:12px;padding:28px 20px;font-size:14px}.toast{background:var(--navy);color:#fff;z-index:9999;box-shadow:var(--shadow-lg);white-space:nowrap;text-overflow:ellipsis;border-radius:10px;max-width:90vw;padding:12px 22px;font-size:14px;font-weight:600;animation:.2s slideUp;position:fixed;bottom:24px;left:50%;overflow:hidden;transform:translate(-50%)}.toast.err{background:var(--accent)}@keyframes slideUp{0%{opacity:0;transform:translate(-50%)translateY(10px)}to{opacity:1;transform:translate(-50%)translateY(0)}}.day-grid{grid-template-columns:repeat(3,1fr);gap:8px;margin-bottom:14px;display:grid}@media (min-width:400px){.day-grid{grid-template-columns:repeat(6,1fr)}}.day-sel{background:var(--surface);border:1px solid var(--border);text-align:center;cursor:pointer;border-radius:10px;padding:10px 6px;transition:border-color .15s}.day-sel:hover{border-color:var(--navy)}.day-sel.active{border-color:var(--accent);background:var(--accent-dim)}.day-letter{color:var(--navy);font-family:Barlow Condensed,sans-serif;font-size:20px;font-weight:900}.day-lifts{color:var(--muted);text-transform:uppercase;letter-spacing:.06em;margin-top:2px;font-size:9px;font-weight:600}.macro-bar{background:var(--navy-dim);border:1px solid var(--navy-border);color:var(--navy);border-radius:10px;flex-wrap:wrap;gap:12px;margin-bottom:14px;padding:12px 14px;font-size:13px;display:flex}.day-tabs{scrollbar-width:none;gap:6px;margin-bottom:14px;padding-bottom:2px;display:flex;overflow-x:auto}.day-tabs::-webkit-scrollbar{display:none}.day-tab{background:var(--surface);border:1px solid var(--border);cursor:pointer;text-align:center;white-space:nowrap;color:var(--text);border-radius:8px;padding:8px 14px;font-family:Barlow Condensed,sans-serif;font-size:13px;font-weight:700;transition:all .15s}.day-tab.active{background:var(--navy);border-color:var(--navy);color:#fff}.day-tab-type{color:var(--muted);text-transform:uppercase;letter-spacing:.06em;margin-top:2px;font-size:9px}.day-tab.active .day-tab-type{color:#ffffffa6}.meal-card{background:var(--surface);border:1px solid var(--border);box-shadow:var(--shadow);border-radius:12px;margin-bottom:10px;padding:14px}.meal-hdr{margin-bottom:10px}.meal-name{color:var(--navy);font-family:Barlow Condensed,sans-serif;font-size:16px;font-weight:900}.meal-meta{color:var(--muted);margin-top:2px;font-size:11px}.food-table{border-collapse:collapse;width:100%;font-size:13px}.food-table tr{border-bottom:1px solid var(--border)}.food-table tr:last-child{border-bottom:none}.food-table td{color:var(--text);padding:6px 4px}.food-amt{color:var(--navy);min-width:48px;font-weight:700}.ai-response{background:var(--navy-dim);border:1px solid var(--navy-border);border-radius:12px;margin-top:14px;padding:14px 16px}.ai-body{color:var(--navy);white-space:pre-wrap;font-size:13px;line-height:1.65}@media print{.app-header,.app-nav-wrapper,.no-print{display:none!important}body{background:#fff!important}}::-webkit-scrollbar{background:var(--surface2);width:6px;height:6px}::-webkit-scrollbar-thumb{background:var(--border);border-radius:4px}