.container {
    max-width: 850px;
    margin: 0 auto;
    background: white;
    padding: 50px;
    border-radius: 24px;
    box-shadow: 0 10px 40px rgba(0,0,0,0.06);
    position: relative;
    overflow: hidden;
}

.container::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 8px;
    background: linear-gradient(90deg, #ff6b6b, #d63384, #457b9d);
}

/* Заголовок раздела */
.section-title {
    font-size: 32px;
    font-weight: 900;
    text-align: center;
    margin-bottom: 10px;
    color: #d63384;
    text-transform: uppercase;
    letter-spacing: 2px;
    text-shadow: 2px 2px 4px rgba(0,0,0,0.05);
}

.section-subtitle {
    font-size: 22px;
    font-weight: 700;
    text-align: center;
    margin-bottom: 40px;
    color: #495057;
    letter-spacing: 1px;
}

/* Автор */
.author {
    font-size: 18px;
    font-weight: 700;
    text-align: center;
    margin-bottom: 30px;
    color: #0d6efd;
    font-style: italic;
}

/* Основной текст */
.content {
    font-size: 18px;
    text-align: justify;
    margin-bottom: 30px;
    line-height: 1.8;
    hyphens: auto;
}

.content p {
    margin-bottom: 20px;
}

/* Акцентные фразы */
.highlight {
    background: linear-gradient(120deg, #ffd700, #ffaa00);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    font-weight: 700;
    padding: 2px 6px;
}

/* Важные предупреждения / советы */
.tip-box {
    background: #fff8e6;
    border-left: 5px solid #ffc107;
    padding: 20px;
    margin: 30px 0;
    border-radius: 0 12px 12px 0;
    box-shadow: 0 3px 10px rgba(255, 193, 7, 0.1);
}

.tip-box strong {
    color: #d63384;
}

/* Адаптивность */
@media (max-width: 768px) {
    .container {
        padding: 30px 20px;
        margin: 10px;
    }

    .section-title {
        font-size: 26px;
    }

    .section-subtitle {
        font-size: 18px;
    }

    .content {
        font-size: 17px;
    }

    .author {
        font-size: 16px;
    }
}
/* Списки продуктов */
.food-section {
    margin: 50px 0;
}

.food-title {
    font-size: 24px;
    font-weight: 800;
    color: #0d6efd;
    margin-bottom: 20px;
    padding-bottom: 10px;
    border-bottom: 2px solid #e9ecef;
}

.food-list {
    font-size: 17px;
    line-height: 1.8;
    margin-bottom: 30px;
}

.food-list strong {
    color: #212529;
}

/* Настройки / корректировки */
.adjustments {
    background: #fff8e6;
    border-left: 5px solid #ffc107;
    padding: 25px;
    margin: 40px 0;
    border-radius: 0 12px 12px 0;
    box-shadow: 0 3px 10px rgba(255, 193, 7, 0.1);
}

.adjustments h3 {
    color: #d63384;
    margin-top: 0;
}

/* Таблица приёмов пищи */
.meal-plan {
    width: 100%;
    border-collapse: collapse;
    margin: 50px 0;
    font-size: 16px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
    border-radius: 12px;
    overflow: hidden;
}

.meal-plan th,
.meal-plan td {
    padding: 15px;
    text-align: left;
    border-bottom: 1px solid #e9ecef;
}

.meal-plan th {
    background: linear-gradient(135deg, #a8dadc, #457b9d);
    color: white;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 0.5px;
}

.meal-plan tr:nth-child(even) {
    background: #f8f9fa;
}

.meal-plan tr:hover {
    background: #e3f2fd;
}

.meal-plan .meal-header {
    background: #d63384;
    color: white;
    font-weight: 700;
}

.meal-plan .total-row {
    background: #2a9d8f;
    color: white;
    font-weight: 800;
    text-align: center;
}

/* Адаптивность */
@media (max-width: 768px) {
    .container {
        padding: 30px 15px;
    }

    .section-title {
        font-size: 26px;
    }

    .section-subtitle {
        font-size: 18px;
    }

    .content {
        font-size: 17px;
    }

    .meal-plan {
        font-size: 14px;
    }

    .meal-plan th,
    .meal-plan td {
        padding: 10px 8px;
    }
}
/* Таблица тренировки */
.workout-table {
    width: 100%;
    border-collapse: collapse;
    margin: 50px 0;
    font-size: 16px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
    border-radius: 12px;
    overflow: hidden;
}

.workout-table th,
.workout-table td {
    padding: 15px;
    text-align: left;
    border-bottom: 1px solid #e9ecef;
}

.workout-table th {
    background: linear-gradient(135deg, #a8dadc, #457b9d);
    color: white;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 0.5px;
}

.workout-table tr:nth-child(even) {
    background: #f8f9fa;
}

.workout-table tr:hover {
    background: #e3f2fd;
}

.workout-table .muscle-group {
    background: #d63384;
    color: white;
    font-weight: 700;
    text-align: center;
    text-transform: uppercase;
}

.workout-table .dropset {
    color: #e63946;
    font-weight: 600;
}

.workout-table .superset {
    color: #0d6efd;
    font-weight: 600;
}
/* Блок "Шок-фаза" */
.shock-phase {
    background: #fff8e6;
    border-left: 5px solid #ffc107;
    padding: 25px;
    margin: 40px 0;
    border-radius: 0 12px 12px 0;
    box-shadow: 0 3px 10px rgba(255, 193, 7, 0.1);
}

.shock-phase h3 {
    color: #d63384;
    margin-top: 0;
}
/* Адаптивность */
@media (max-width: 768px) {
    .container {
        padding: 30px 15px;
    }

    .section-title {
        font-size: 26px;
    }

    .section-subtitle {
        font-size: 18px;
    }

    .content {
        font-size: 17px;
    }

    .workout-table {
        font-size: 14px;
    }

    .workout-table th,
    .workout-table td {
        padding: 10px 8px;
    }
}
.cardio-table {
    width: 100%;
    border-collapse: collapse;
    margin: 30px 0;
    font-size: 16px;
}

.cardio-table th,
.cardio-table td {
    padding: 12px;
    text-align: center;
    border: 1px solid #dee2e6;
}

.cardio-table th {
    background: #457b9d;
    color: white;
    font-weight: 700;
}

.cardio-table td {
    background: #f8f9fa;
}
/* Блоки: добавки, кардио */
.info-box {
    background: #fff8e6;
    border-left: 5px solid #ffc107;
    padding: 25px;
    margin: 40px 0;
    border-radius: 0 12px 12px 0;
    box-shadow: 0 3px 10px rgba(255, 193, 7, 0.1);
}

.info-box h3 {
    color: #d63384;
    margin-top: 0;
}
.competition-day {
    background: linear-gradient(135deg, #a8dadc, #457b9d);
    color: white;
    padding: 35px;
    border-radius: 20px;
    margin: 60px 0;
    box-shadow: 0 8px 30px rgba(69, 123, 157, 0.3);
    text-align: center;
}

.competition-day h3 {
    font-size: 28px;
    margin-bottom: 20px;
    color: white;
    text-transform: uppercase;
    letter-spacing: 1.5px;
}

.competition-day p {
    font-size: 18px;
    line-height: 1.8;
    margin: 15px 0;
}