:root {
    --blue-title:   #1a3a8a;   /* глубокий королевский синий (заголовок) */
    --blue-outline: #0d1f5c;   /* тёмно-синий (обводка заголовка) */
    --red:          #C8102E;   /* красный (FLEX) */
    --white:        #ffffff;
    --black:        #111111;
    --bg-page:      #f0f0f0;
    --font-heading: 'Arial Black', 'Impact', sans-serif;
    --font-body:    'Arial', 'Helvetica', sans-serif;

  --red:          #C8102E;
    --green:        #4CAF50;
   
    --gray:         #555555;
    --light-gray:   #f5f5f5;
   
   
    --font-sans:    'Arial', 'Helvetica', sans-serif;

 --blue-dark:    #1a3a8a;   /* тёмно-синий (заголовок) */
    --blue-panel:   #2a5ab5;   /* синий (боковая панель) */
    --blue-light:   #e8f0fe;   /* светло-синий (фон дней) */
   
  }

  * { box-sizing: border-box; margin: 0; padding: 0; }

 
  /* ===== Разворот ===== */
  .spread {
    max-width: 1400px;
    margin: 0 auto;
    background: var(--black);
    box-shadow: 0 10px 30px rgba(0,0,0,0.3);
    display: grid;
    grid-template-columns: 1fr 1fr;
    position: relative;
    overflow: hidden;
    min-height: 700px;
  }

  /* Центральная линия сгиба */
  .center-fold {
    position: absolute;
    left: 50%;
    top: 0;
    bottom: 0;
    width: 2px;
    background: rgba(255,255,255,0.1);
    z-index: 10;
  }

  

  /* ===== Правая страница ===== */
  .page-right {
    position: relative;
    background: linear-gradient(135deg, #1a1a1a, #0a0a0a);
    padding: 40px 30px;
    display: flex;
    flex-direction: column;
    justify-content: space-between;
  }

  .photo-placeholder-right {
    width: 100%;
    height: 100%;
    position: absolute;
    top: 0;
    left: 0;
    background: linear-gradient(135deg, #2a2a35, #1a1a25, #0a0a15);
    display: flex;
    align-items: center;
    justify-content: center;
    color: #888;
    font-family: var(--font-body);
    font-size: 14px;
    text-align: center;
    padding: 40px;
    opacity: 0.5;
  }

  /* ===== Заголовок CLASSIC CONSISTENCY ===== */
  .main-title {
    font-family: var(--font-heading);
    font-size: clamp(60px, 10vw, 140px);
    line-height: 0.95;
    text-transform: uppercase;
    color: var(--blue-title);
    text-align: right;
    letter-spacing: -3px;
    position: relative;
    z-index: 5;
    /* Обводка текста как в оригинале */
    text-shadow:
      -2px -2px 0 var(--blue-outline),
       2px -2px 0 var(--blue-outline),
      -2px  2px 0 var(--blue-outline),
       2px  2px 0 var(--blue-outline),
       0    4px 8px rgba(0,0,0,0.5);
    margin-bottom: 20px;
  }

  /* ===== Авторы ===== */
  .credits {
    font-size: 14px;
    color: var(--white);
    text-align: right;
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 40px;
    position: relative;
    z-index: 5;
    opacity: 0.8;
  }

  .credits::before {
    content: '/// ';
    color: var(--red);
  }

  /* ===== Подзаголовок ===== */
  .subtitle-block {
    text-align: right;
    position: relative;
    z-index: 5;
    margin-top: auto;
    margin-bottom: 30px;
  }

  .subtitle {
    font-family: var(--font-heading);
    font-size: clamp(20px, 3vw, 36px);
    color: var(--white);
    text-transform: uppercase;
    line-height: 1.2;
    letter-spacing: 1px;
    text-shadow: 2px 2px 4px rgba(0,0,0,0.8);
  }

  .subtitle .flex-red {
    color: var(--red);
    font-weight: 900;
  }

  /* ===== Подвал правой страницы ===== */
  .footer-right {
    font-size: 11px;
    color: var(--white);
    text-align: right;
    font-weight: bold;
    letter-spacing: 1px;
    position: relative;
    z-index: 5;
  }

  .footer-right span {
    color: var(--red);
    margin: 0 5px;
    font-weight: 900;
  }

  /* ===== Адаптивность ===== */
  @media (max-width: 900px) {
    .spread {
      grid-template-columns: 1fr;
      min-height: auto;
    }
    .center-fold { display: none; }
    .page-left { min-height: 500px; }
    .page-right { min-height: 400px; }
    .main-title {
      text-align: center;
      font-size: 50px;
    }
    .subtitle-block {
      text-align: center;
    }
    .credits {
      text-align: center;
    }
    .footer-right {
      text-align: center;
    }
  }

  @media (max-width: 600px) {
    .main-title {
      font-size: 38px;
      letter-spacing: -1px;
    }
    .subtitle {
      font-size: 20px;
    }
  }

.spread2 {
    max-width: 1400px;
    margin: 0 auto;
    background: var(--white);
    box-shadow: 0 4px 20px rgba(0,0,0,0.15);
    display: grid;
    grid-template-columns: 1fr;
    gap: 0;
    position: relative;
  }


  .col {
    padding: 10px 25px;
    position: relative;
  }

  .col-left {
    border-right: 1px solid #eee;
  }

.diet-section {
    margin-top: 30px;
    border-top: 4px solid var(--green);
    padding-top: 20px;
  }

  .diet-title {
    font-family: var(--font-heading);
    font-size: 32px;
    color: var(--green);
    text-transform: uppercase;
    margin-bottom: 15px;
    letter-spacing: 1px;
  }

  .diet-intro {
    font-size: 16px;
    line-height: 1.7;
    color: var(--black);
    text-align: justify;
    margin-bottom: 20px;
  }

  .diet-grid {
    display: grid;
    grid-template-columns: repeat(5, 1fr) 0.8fr;
    gap: 15px;
    margin-top: 20px;
  }

  .meal-block {
    position: relative;
    padding-left: 15px;
    border-left: 4px solid var(--green);
  }

  .meal-label {
    font-family: var(--font-heading);
    font-size: 14px;
    color: var(--green);
    text-transform: uppercase;
    margin-bottom: 8px;
    
  }

  .meal-items {
    font-family: var(--font-sans);
    font-size: 11px;
    line-height: 1.5;
    color: var(--black);
    padding-left: 20px;
  }

  .meal-items strong {
    display: block;
    margin-bottom: 5px;
    font-weight: bold;
  }

  .snacks-block {
    border-left: 4px solid var(--green);
    padding-left: 15px;
  }

  .snacks-label {
    font-family: var(--font-heading);
    font-size: 14px;
    color: var(--green);
    text-transform: uppercase;
    margin-bottom: 8px;
  }

  .snacks-items {
    font-family: var(--font-sans);
    font-size: 12px;
    line-height: 1.5;
    color: var(--black);
  }

.drop-cap {
    float: left;
    font-family: var(--font-heading);
    font-size: 80px;
    line-height: 0.8;
    color: var(--red);
    margin-right: 10px;
    margin-top: 5px;
    font-weight: 900;
  }

  .article-text {
    font-size: 16px;
    line-height: 1.7;
    color: var(--black);
    text-align: justify;
    column-count: 1;
    margin-bottom: 20px;
  }

  .article-text p {
    margin-bottom: 12px;
  }

  .quote {
    font-style: italic;
    padding-left: 15px;
    border-left: 3px solid var(--red);
    margin: 15px 0;
    color: var(--gray);
  }

@media (max-width: 1000px) {
    .spread { grid-template-columns: 1fr; }
    .center-fold { display: none; }
    .col { border: none !important; border-bottom: 1px solid #eee; }
    .diet-grid {
      grid-template-columns: 1fr;
    }
    .photo-grid {
      grid-template-columns: 1fr 1fr;
    }
  }

  @media (max-width: 600px) {
    .diet-grid {
      grid-template-columns: 1fr;
    }
    .photo-grid {
      grid-template-columns: 1fr;
    }
  }

.article {
    max-width: 1400px;
    margin: 0 auto;
    background: var(--white);
    box-shadow: 0 4px 20px rgba(0,0,0,0.15);
    padding: 20px;
  }

  /* ===== Заголовок ===== */
  .main-title2 {
    font-family: var(--font-heading);
    font-size: clamp(28px, 4vw, 48px);
    color: var(--blue-dark);
    text-transform: uppercase;
    margin-bottom: 15px;
    letter-spacing: -1px;
  }

  .intro-text2 {
    font-size: 16px;
    line-height: 1.6;
    margin-bottom: 20px;
    max-width: 700px;
  }

.quote-box {
    background: var(--black);
    color: var(--white);
    padding: 20px;
    max-width: 300px;
    font-family: var(--font-heading);
    font-size: 16px;
    line-height: 1.4;
    margin-bottom: 20px;
    border-left: 5px solid var(--blue-dark);
  }

 .content {
    display: grid;
    grid-template-columns: 280px 1fr;
    gap: 25px;
  }

  /* ===== Синяя боковая панель ===== */
  .sidebar {
    background: var(--blue-panel);
    color: var(--white);
    padding: 20px;
    border-radius: 4px;
    font-size: 14px;
    line-height: 1.5;
  }

  .sidebar h3 {
    font-family: var(--font-heading);
    font-size: 16px;
    text-transform: uppercase;
    margin-bottom: 10px;
    margin-top: 15px;
    border-bottom: 2px solid var(--white);
    padding-bottom: 5px;
  }

  .sidebar h3:first-child {
    margin-top: 0;
  }

  .sidebar ul {
    list-style: none;
    padding: 0;
    margin-bottom: 15px;
  }

  .sidebar ul li {
    padding: 4px 0 4px 15px;
    position: relative;
  }

  .sidebar ul li::before {
    content: '•';
    position: absolute;
    left: 0;
    color: var(--white);
  }

  .sidebar p {
    margin-bottom: 12px;
  }
 .body-parts {
    margin-bottom: 20px;
    padding: 15px;
    background: var(--blue-light);
    border-radius: 4px;
  }

  .body-parts h3 {
    font-family: var(--font-heading);
    color: var(--blue-dark);
    font-size: 16px;
    margin-bottom: 10px;
    text-transform: uppercase;
  }

  .body-parts-grid {
    display: grid;
    grid-template-columns: 1fr 1fr 1fr;
    gap: 10px;
    font-size: 14px;
  }

  .body-parts-grid div {
    padding: 5px 0;
  }

 .days-grid {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 20px;
  }

  .day-block {
    border: 1px solid #ddd;
    border-radius: 4px;
    padding: 15px;
    background: var(--white);
  }

  .day-header {
    font-family: var(--font-heading);
    font-size: 16px;
    color: var(--blue-dark);
    text-transform: uppercase;
    margin-bottom: 12px;
    padding-bottom: 8px;
    border-bottom: 3px solid var(--blue-dark);
  }

  .exercise-block {
    margin-bottom: 12px;
  }

  .exercise-type {
    font-family: var(--font-heading);
    font-size: 14px;
    color: var(--red);
    text-transform: uppercase;
    margin-bottom: 5px;
    letter-spacing: 0.5px;
  }

  .exercise-list {
    list-style: none;
    padding: 0;
    margin: 0;
  }

  .exercise-list li {
    padding: 3px 0 3px 15px;
    position: relative;
    font-size: 14px;
    line-height: 1.4;
  }

  .exercise-list li::before {
    content: '—';
    position: absolute;
    left: 0;
    color: var(--blue-dark);
  }

  .exercise-reps {
    font-weight: bold;
    color: var(--blue-dark);
    font-size: 16px;
    margin-top: 3px;
    padding-left: 15px;
  }


 @media (max-width: 1100px) {
    .content {
      grid-template-columns: 1fr;
    }
    .days-grid {
      grid-template-columns: 1fr;
    }
    .body-parts-grid {
      grid-template-columns: 1fr 1fr;
    }
  }

  @media (max-width: 600px) {
    .body-parts-grid {
      grid-template-columns: 1fr;
    }
    .main-title {
      font-size: 24px;
    }
  }