App LEG · Lidiane Duarte<\/title>\r\n<link rel=\"stylesheet\" href=\"https:\/\/cdn.jsdelivr.net\/npm\/@tabler\/icons-webfont@2.47.0\/tabler-icons.min.css\">\r\n<style>\r\n*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent}\r\n:root{\r\n --bg:#111111;--card:#1A1A1A;--card2:#222222;\r\n --brd:#2A2A2A;--brd2:#333333;\r\n --t1:#FFFFFF;--t2:#888888;--t3:#555555;\r\n --acc:#E91E8C;--acc-bg:#2D0A1A;\r\n --nav-h:68px;\r\n}\r\nhtml,body{height:100%;background:#0A0A0A;display:flex;justify-content:center;font-family:-apple-system,BlinkMacSystemFont,'Segoe UI',sans-serif}\r\nbody{align-items:flex-start;min-height:100vh}\r\n.app{width:100%;max-width:390px;min-height:100vh;background:var(--bg);position:relative}\r\n.screen{display:none;height:calc(100vh - var(--nav-h));overflow-y:auto;scrollbar-width:none;padding-bottom:12px}\r\n.screen::-webkit-scrollbar{display:none}\r\n.screen.active{display:block}\r\n\r\n\/* STATUS BAR *\/\r\n.sbar{display:flex;justify-content:space-between;align-items:center;padding:10px 20px 4px;background:var(--bg)}\r\n.sbar-t{color:var(--t2);font-size:11px;font-weight:500}\r\n.sbar-i{display:flex;gap:5px;color:var(--t2);font-size:13px}\r\n\r\n\/* NAV *\/\r\n.nav{position:fixed;bottom:0;left:50%;transform:translateX(-50%);width:100%;max-width:390px;height:var(--nav-h);background:#0D0D0D;border-top:1px solid #222;display:flex;z-index:100}\r\n.ni{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;cursor:pointer;border:none;background:transparent !important;position:relative;padding:0}\r\n.ni::after{content:'';position:absolute;top:0;left:25%;right:25%;height:2px;border-radius:0 0 3px 3px;background:transparent;transition:background .2s}\r\n.ni.on::after{background:var(--acc)}\r\n.ni i{font-size:22px;color:var(--t3)}\r\n.ni span{font-size:9px;color:var(--t3);text-transform:uppercase;letter-spacing:.5px}\r\n.ni.on i{color:var(--acc) !important}\r\n.ni.on span{color:var(--acc) !important;font-weight:700}\r\n\r\n\/* SECTION LABEL *\/\r\n.sec-lbl{color:var(--t2);font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:1px}\r\n.sec-title{color:var(--t1);font-size:20px;font-weight:800;text-transform:uppercase;letter-spacing:.5px;line-height:1.1}\r\n.pink{color:var(--acc)}\r\n\r\n\/* CARD *\/\r\n.card{background:var(--card);border-radius:16px;padding:14px;margin:0 14px 10px;border:1px solid var(--brd)}\r\n.card-flat{background:var(--card);border-radius:16px;margin:0 14px 10px;overflow:hidden;border:1px solid var(--brd)}\r\n\r\n\/* LEVEL TABS *\/\r\n.lvl-tabs{display:flex;gap:6px;padding:0 14px 10px}\r\n.lvl-tab{flex:1;padding:9px 0;border-radius:10px;font-size:10px;font-weight:700;cursor:pointer;border:1.5px solid var(--brd);background:var(--card);color:var(--t3);transition:all .15s;text-transform:uppercase;letter-spacing:.5px}\r\n.lvl-tab i{font-size:14px;display:block;margin:0 auto 3px}\r\n\r\n\/* PILL \/ BADGE *\/\r\n.badge{display:inline-block;padding:3px 10px;border-radius:20px;font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.5px}\r\n\r\n\/* BUTTON *\/\r\n.btn-acc{border:none;border-radius:12px;padding:13px 20px;font-size:13px;font-weight:700;cursor:pointer;width:100%;margin-top:10px;color:#fff;background:var(--acc);text-transform:uppercase;letter-spacing:.5px;transition:opacity .15s}\r\n.btn-acc:active{opacity:.8}\r\n\r\n\/* DAY PILLS *\/\r\n.dpill{flex-shrink:0;padding:7px 12px;border-radius:20px;font-size:11px;font-weight:600;cursor:pointer;background:var(--card);color:var(--t3);border:1.5px solid var(--brd);transition:all .15s;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* EXERCISE CARD *\/\r\n.excard{background:var(--card);border-radius:14px;border:1px solid var(--brd);margin-bottom:8px;overflow:hidden}\r\n.vthumb{padding:9px 12px;display:flex;align-items:center;gap:10px;border-bottom:1px solid var(--brd);background:#161616}\r\n.vplay{width:34px;height:34px;border-radius:50%;display:flex;align-items:center;justify-content:center;flex-shrink:0;border:1.5px solid var(--acc)}\r\n.vtag{font-size:9px;letter-spacing:.5px;text-transform:uppercase;margin-bottom:1px;font-weight:700}\r\n.vname{color:var(--t2);font-size:11px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}\r\n.vdur{color:var(--t3);font-size:10px;margin-top:1px}\r\n.exbody{padding:10px 12px;display:flex;justify-content:space-between;align-items:flex-start}\r\n.exname{color:var(--t1);font-size:13px;font-weight:700;margin-bottom:3px;text-transform:uppercase;letter-spacing:.3px}\r\n.exsets{color:var(--t2);font-size:11px}\r\n.exw{font-size:12px;font-weight:700}\r\n.exbtn{font-size:10px;font-weight:700;padding:4px 10px;border-radius:6px;cursor:pointer;border:none;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* MACRO BARS *\/\r\n.macrow{display:flex;align-items:center;gap:10px;margin-bottom:8px;padding:0 14px}\r\n.mac-lbl{color:var(--t2);font-size:11px;width:74px;flex-shrink:0}\r\n.mac-bar{flex:1;height:5px;background:#222;border-radius:3px;overflow:hidden}\r\n.mac-fill{height:100%;border-radius:3px}\r\n.mac-val{font-size:11px;width:56px;text-align:right;font-weight:600}\r\n\r\n\/* MEAL *\/\r\n.meal{background:var(--card);border-radius:16px;border:1px solid var(--brd);margin:0 14px 10px}\r\n.meal-h{display:flex;justify-content:space-between;align-items:center;padding:11px 14px 9px;border-bottom:1px solid var(--brd)}\r\n.meal-n{color:var(--t1);font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:.3px}\r\n.meal-t{color:var(--t3);font-size:11px}\r\n.meal-k{font-size:12px;font-weight:700}\r\n.fr{display:flex;justify-content:space-between;padding:6px 14px;border-bottom:1px solid #1E1E1E}\r\n.fr:last-child{border:none}\r\n.fn{color:var(--t2);font-size:12px}\r\n.fq{color:var(--t3);font-size:11px}\r\n\r\n\/* WATER *\/\r\n.wdrop{width:38px;height:38px;border-radius:50%;border:1.5px solid var(--brd);background:transparent;cursor:pointer;display:flex;align-items:center;justify-content:center;transition:all .2s}\r\n\r\n\/* PROGRESS TABS *\/\r\n.ptab{flex:1;padding:7px 0;border-radius:8px;font-size:11px;font-weight:700;cursor:pointer;border:1.5px solid var(--brd);background:var(--card);color:var(--t3);text-transform:uppercase;letter-spacing:.5px}\r\n.ptab.on{background:var(--acc);border-color:var(--acc);color:#fff}\r\n\r\n\/* MEDIDAS *\/\r\n.med-c{background:var(--card2);border-radius:10px;padding:10px}\r\n.med-l{color:var(--t3);font-size:10px;margin-bottom:4px;text-transform:uppercase;letter-spacing:.5px;font-weight:600}\r\n.med-v{color:var(--t1);font-size:18px;font-weight:700}\r\n.med-d{font-size:10px;font-weight:700;margin-top:2px;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* GLOW EFFECT *\/\r\n.glow{box-shadow:0 0 20px rgba(233,30,140,.15)}\r\n\r\n\/* VIDEO MODAL *\/\r\n.vid-overlay{display:none;position:absolute;inset:0;background:rgba(0,0,0,.88);z-index:200;align-items:flex-end;justify-content:center}\r\n.vid-overlay.open{display:flex}\r\n.vid-panel{background:#1A1A1A;width:100%;border-radius:20px 20px 0 0;border-top:1px solid #2A2A2A;transform:translateY(100%);transition:transform .35s cubic-bezier(.4,0,.2,1);overflow:hidden}\r\n.vid-panel.open{transform:translateY(0)}\r\n.vid-thumb{position:relative;background:#0D0D0D;height:180px;display:flex;align-items:center;justify-content:center;overflow:hidden}\r\n.vid-pulse{width:64px;height:64px;border-radius:50%;background:var(--acc);display:flex;align-items:center;justify-content:center;animation:pulse 1.8s infinite}\r\n@keyframes pulse{0%,100%{box-shadow:0 0 0 0 rgba(233,30,140,.4)}50%{box-shadow:0 0 0 18px rgba(233,30,140,0)}}\r\n.vid-info{padding:16px 18px 0}\r\n.vid-tag{font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.8px;margin-bottom:6px}\r\n.vid-name{color:#fff;font-size:18px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:4px;line-height:1.2}\r\n.vid-desc{color:#666;font-size:12px;line-height:1.5;margin-bottom:12px}\r\n.vid-pills{display:flex;gap:6px;flex-wrap:wrap;margin-bottom:14px}\r\n.vid-pill{padding:5px 12px;border-radius:20px;font-size:11px;font-weight:700;background:#222;color:#888;text-transform:uppercase;letter-spacing:.3px}\r\n.vid-actions{display:grid;grid-template-columns:1fr 1fr;gap:8px;padding:0 18px 18px}\r\n.vid-yt{border:none;border-radius:12px;padding:12px;font-size:12px;font-weight:700;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;display:flex;align-items:center;justify-content:center;gap:6px;background:var(--acc);color:#fff}\r\n.vid-close{border:1.5px solid #333;border-radius:12px;padding:12px;font-size:12px;font-weight:700;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;background:transparent;color:#666}\r\n\r\n\/* GAMIFICATION *\/\r\n#exToast{position:absolute;top:40%;left:50%;transform:translate(-50%,-50%) scale(.7);background:var(--acc);border-radius:20px;padding:16px 28px;text-align:center;opacity:0;transition:opacity .25s,transform .25s;pointer-events:none;z-index:300;min-width:180px}\r\n#exToast.show{opacity:1;transform:translate(-50%,-50%) scale(1)}\r\n.toast-check{font-size:36px;color:#fff;display:block;margin-bottom:4px}\r\n.toast-exname{color:rgba(255,255,255,.8);font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;max-width:160px;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}\r\n.toast-label{color:#fff;font-size:15px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px}\r\n\r\n\/* WORKOUT COMPLETE MODAL *\/\r\n#wComplete{display:none;position:absolute;inset:0;background:#111;z-index:400;flex-direction:column;align-items:center;justify-content:center;text-align:center;padding:24px}\r\n#wComplete.open{display:flex}\r\n.wc-ring{width:100px;height:100px;border-radius:50%;display:flex;align-items:center;justify-content:center;margin:0 auto 16px;border:3px solid var(--acc);animation:ringPop .5s cubic-bezier(.4,0,.2,1) both}\r\n@keyframes ringPop{0%{transform:scale(.5);opacity:0}70%{transform:scale(1.1)}100%{transform:scale(1);opacity:1}}\r\n@keyframes fadeUp{0%{opacity:0;transform:translateY(20px)}100%{opacity:1;transform:translateY(0)}}\r\n.wc-title{color:#fff;font-size:26px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;animation:fadeUp .4s .2s both}\r\n.wc-sub{color:var(--acc);font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin:4px 0 20px;animation:fadeUp .4s .3s both}\r\n.wc-stats{display:flex;gap:16px;margin-bottom:24px;animation:fadeUp .4s .4s both}\r\n.wc-stat{background:#1A1A1A;border-radius:12px;padding:12px 18px;border:1px solid #2A2A2A;min-width:80px}\r\n.wc-stat-n{color:#fff;font-size:20px;font-weight:900}\r\n.wc-stat-l{color:#555;font-size:9px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin-top:2px}\r\n.wc-btn{border:none;border-radius:14px;padding:14px 36px;font-size:13px;font-weight:900;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;color:#fff;animation:fadeUp .4s .5s both}\r\n.confetti{position:absolute;pointer-events:none;top:0;left:0;width:100%;height:100%;overflow:hidden}\r\n.c-dot{position:absolute;border-radius:50%;animation:fall linear infinite}\r\n@keyframes fall{0%{transform:translateY(-20px) rotate(0deg);opacity:1}100%{transform:translateY(500px) rotate(720deg);opacity:0}}\r\n<\/style>\r\n<\/head>\r\n<body>\r\n<div class=\"app\">\r\n\r\n\r\n<div class=\"screen active\" id=\"s-home\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n\r\n \r\n <div style=\"padding:2px 16px 12px\">\r\n <div style=\"color:var(--t2);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:1px\">Bem-vinda,<\/div>\r\n <div style=\"color:var(--t1);font-size:26px;font-weight:900;letter-spacing:.5px\">LIDIANE <span style=\"color:var(--acc)\">▶<\/span><\/div>\r\n <\/div>\r\n\r\n \r\n <div style=\"padding:0 14px 6px\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:8px\">Seu n\u00edvel<\/div>\r\n <\/div>\r\n <div class=\"lvl-tabs\" id=\"homeLvlTabs\">\r\n <button class=\"lvl-tab\" onclick=\"setLevel('i',this,'home')\"><i class=\"ti ti-seedling\"><\/i>Iniciante<\/button>\r\n <button class=\"lvl-tab on\" onclick=\"setLevel('m',this,'home')\"><i class=\"ti ti-flame\"><\/i>Intermedi\u00e1rio<\/button>\r\n <button class=\"lvl-tab\" onclick=\"setLevel('a',this,'home')\"><i class=\"ti ti-trophy\"><\/i>Avan\u00e7ado<\/button>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:grid;grid-template-columns:repeat(3,1fr);gap:6px;padding:0 14px;margin-bottom:10px\">\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:18px;font-weight:800\">18<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Sequ\u00eancia<\/div>\r\n <\/div>\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:18px;font-weight:800\">5\/5<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Semana<\/div>\r\n <\/div>\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div id=\"homeAcc1\" style=\"font-size:18px;font-weight:800;color:var(--acc)\">84%<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Consist.<\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div style=\"margin:0 14px 10px;background:var(--card);border-radius:16px;border:1px solid var(--brd);overflow:hidden\" class=\"glow\">\r\n <div style=\"background:linear-gradient(135deg,#1A0A18,#2D0A1A);padding:14px 14px 10px;border-bottom:1px solid var(--brd)\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:4px\">Treino de hoje<\/div>\r\n <div id=\"homeTodayName\" style=\"color:var(--t1);font-size:18px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:4px\">Costas + B\u00edceps<\/div>\r\n <div id=\"homeWInfo\" style=\"color:var(--t2);font-size:11px\">5 exerc\u00edcios · ~55 min · Moderado\/Alto<\/div>\r\n <\/div>\r\n <div style=\"padding:10px 14px\">\r\n <div id=\"homeWTags\" style=\"margin-bottom:10px\"><\/div>\r\n <button class=\"btn-acc\" id=\"homeStartBtn\" onclick=\"showScreen('treino')\">Iniciar Treino ▶<\/button>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:10px\">Nutri\u00e7\u00e3o de hoje<\/div>\r\n <div style=\"display:grid;grid-template-columns:repeat(3,1fr);gap:8px;text-align:center\">\r\n <div style=\"background:#0D1A26;border-radius:10px;padding:8px\">\r\n <div style=\"color:#4FC3F7;font-size:16px;font-weight:800\">148g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Prote\u00edna<\/div>\r\n <\/div>\r\n <div style=\"background:#1A1400;border-radius:10px;padding:8px\">\r\n <div style=\"color:#FFB300;font-size:16px;font-weight:800\">180g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Carbo<\/div>\r\n <\/div>\r\n <div style=\"background:#1A0D14;border-radius:10px;padding:8px\">\r\n <div style=\"color:#F06292;font-size:16px;font-weight:800\">52g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Gordura<\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-treino\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Treinos<\/div>\r\n <div id=\"trLvlBadge\" class=\"badge\" style=\"background:var(--acc-bg);color:var(--acc)\">Intermedi\u00e1rio<\/div>\r\n <\/div>\r\n\r\n <div class=\"lvl-tabs\" id=\"trLvlTabs\">\r\n <button class=\"lvl-tab\" onclick=\"setLevel('i',this,'treino')\"><i class=\"ti ti-seedling\"><\/i>Iniciante<\/button>\r\n <button class=\"lvl-tab on\" onclick=\"setLevel('m',this,'treino')\"><i class=\"ti ti-flame\"><\/i>Intermedi\u00e1rio<\/button>\r\n <button class=\"lvl-tab\" onclick=\"setLevel('a',this,'treino')\"><i class=\"ti ti-trophy\"><\/i>Avan\u00e7ado<\/button>\r\n <\/div>\r\n\r\n \r\n <div id=\"dayRow\" style=\"display:flex;gap:6px;padding:0 14px 10px;overflow-x:auto;scrollbar-width:none\"><\/div>\r\n\r\n \r\n <div style=\"padding:0 14px 8px;display:flex;justify-content:space-between;align-items:center\">\r\n <div id=\"wTitle\" style=\"color:var(--t1);font-size:13px;font-weight:800;text-transform:uppercase;letter-spacing:.3px\"><\/div>\r\n <div id=\"wBadge\" class=\"badge\"><\/div>\r\n <\/div>\r\n <div style=\"padding:0 14px 10px\">\r\n <div style=\"background:#222;border-radius:6px;height:3px;overflow:hidden\">\r\n <div id=\"progBar\" style=\"height:100%;border-radius:6px;transition:width .3s;width:0%\"><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div id=\"exList\" style=\"padding:0 14px\"><\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-dieta\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Dieta<\/div>\r\n <i class=\"ti ti-salad\" style=\"font-size:20px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:flex;justify-content:center;padding:4px 0 8px;position:relative\">\r\n <svg width=\"150\" height=\"150\" viewBox=\"0 0 150 150\">\r\n <circle cx=\"75\" cy=\"75\" r=\"62\" fill=\"none\" stroke=\"#222\" stroke-width=\"10\"\/>\r\n <circle cx=\"75\" cy=\"75\" r=\"62\" fill=\"none\" stroke=\"#E91E8C\" stroke-width=\"10\" stroke-linecap=\"round\" stroke-dasharray=\"389.6\" stroke-dashoffset=\"96\" transform=\"rotate(-90 75 75)\"\/>\r\n <\/svg>\r\n <div style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:22px;font-weight:900;line-height:1\">1.840<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">kcal<\/div>\r\n <div style=\"color:var(--acc);font-size:10px;font-weight:700;margin-top:2px\">260 rest.<\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"macrow\"><span class=\"mac-lbl\">Prote\u00edna<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:86%;background:#4FC3F7\"><\/div><\/div><span class=\"mac-val\" style=\"color:#4FC3F7\">148\/170g<\/span><\/div>\r\n <div class=\"macrow\"><span class=\"mac-lbl\">Carboidrato<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:72%;background:#FFB300\"><\/div><\/div><span class=\"mac-val\" style=\"color:#FFB300\">180\/250g<\/span><\/div>\r\n <div class=\"macrow\"><span class=\"mac-lbl\">Gordura<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:91%;background:#F06292\"><\/div><\/div><span class=\"mac-val\" style=\"color:#F06292\">52\/57g<\/span><\/div>\r\n\r\n \r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Caf\u00e9 da manh\u00e3<\/div><div class=\"meal-t\">06:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">480 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Ovos mexidos<\/span><span class=\"fq\">3 unid · 210 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">P\u00e3o integral<\/span><span class=\"fq\">2 fatias · 130 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Whey protein<\/span><span class=\"fq\">30g · 120 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Caf\u00e9 preto<\/span><span class=\"fq\">200ml · 5 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Almo\u00e7o<\/div><div class=\"meal-t\">12:30<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">620 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Frango grelhado<\/span><span class=\"fq\">200g · 330 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Arroz integral<\/span><span class=\"fq\">150g · 160 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Feij\u00e3o carioca<\/span><span class=\"fq\">100g · 70 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Salada verde<\/span><span class=\"fq\">livre · 15 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Pr\u00e9-treino<\/div><div class=\"meal-t\">16:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">340 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Banana<\/span><span class=\"fq\">1 unid · 90 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Pasta de amendoim<\/span><span class=\"fq\">30g · 180 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Whey protein<\/span><span class=\"fq\">30g · 120 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Jantar<\/div><div class=\"meal-t\">20:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">400 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Til\u00e1pia assada<\/span><span class=\"fq\">200g · 220 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Batata doce<\/span><span class=\"fq\">150g · 135 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Azeite extra virgem<\/span><span class=\"fq\">10ml · 90 kcal<\/span><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:10px\">\r\n <span class=\"sec-lbl\">Hidrata\u00e7\u00e3o<\/span>\r\n <span id=\"wlbl\" style=\"color:var(--acc);font-size:12px;font-weight:700\">5 \/ 8 copos<\/span>\r\n <\/div>\r\n <div style=\"display:flex;flex-wrap:wrap;gap:8px\" id=\"wDrops\"><\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-progresso\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Progresso<\/div>\r\n <i class=\"ti ti-chart-line\" style=\"font-size:20px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:flex;gap:6px;padding:0 14px 12px\">\r\n <button class=\"ptab on\" onclick=\"setPeriod('1M',this)\">1M<\/button>\r\n <button class=\"ptab\" onclick=\"setPeriod('3M',this)\">3M<\/button>\r\n <button class=\"ptab\" onclick=\"setPeriod('6M',this)\">6M<\/button>\r\n <\/div>\r\n\r\n \r\n <div class=\"card glow\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:4px\">\r\n <span class=\"sec-lbl\">Peso corporal<\/span>\r\n <span id=\"wbadge2\" class=\"badge\" style=\"background:#0A2014;color:#00C853\">-1.2 kg<\/span>\r\n <\/div>\r\n <div style=\"display:flex;align-items:baseline;gap:5px;margin-bottom:10px\">\r\n <span id=\"wcur\" style=\"color:var(--t1);font-size:26px;font-weight:900\">70.8<\/span>\r\n <span style=\"color:var(--t2);font-size:12px\">kg<\/span>\r\n <span id=\"wfrom\" style=\"color:var(--t3);font-size:10px;margin-left:4px\">de 72.0<\/span>\r\n <\/div>\r\n <div style=\"position:relative;height:130px\"><canvas id=\"wChart\"><\/canvas><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:10px\">Medidas corporais<\/div>\r\n <div style=\"display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:8px\" id=\"mGrid\"><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:6px\">\r\n <span class=\"sec-lbl\">Carga no treino (kg)<\/span>\r\n <\/div>\r\n <div style=\"display:flex;gap:14px;margin-bottom:8px\">\r\n <div style=\"display:flex;align-items:center;gap:4px;font-size:10px;color:var(--t3)\"><span style=\"width:8px;height:8px;border-radius:2px;background:#333;display:inline-block\"><\/span>In\u00edcio<\/div>\r\n <div style=\"display:flex;align-items:center;gap:4px;font-size:10px;color:var(--acc)\"><span style=\"width:8px;height:8px;border-radius:2px;background:var(--acc);display:inline-block\"><\/span>Atual<\/div>\r\n <\/div>\r\n <div style=\"position:relative;height:140px\"><canvas id=\"lChart\"><\/canvas><\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<nav class=\"nav\">\r\n <button class=\"ni on\" id=\"n-home\" onclick=\"showScreen('home')\"><i class=\"ti ti-home\"><\/i><span>In\u00edcio<\/span><\/button>\r\n <button class=\"ni\" id=\"n-treino\" onclick=\"showScreen('treino')\"><i class=\"ti ti-barbell\"><\/i><span>Treino<\/span><\/button>\r\n <button class=\"ni\" id=\"n-dieta\" onclick=\"showScreen('dieta')\"><i class=\"ti ti-salad\"><\/i><span>Dieta<\/span><\/button>\r\n <button class=\"ni\" id=\"n-progresso\" onclick=\"showScreen('progresso')\"><i class=\"ti ti-chart-line\"><\/i><span>Progresso<\/span><\/button>\r\n<\/nav>\r\n<\/div>\r\n\r\n\r\n\r\n\r\n<div id=\"exToast\">\r\n <i class=\"ti ti-check toast-check\"><\/i>\r\n <div class=\"toast-label\">FEITO!<\/div>\r\n <div class=\"toast-exname\" id=\"toastName\">Remada Curvada<\/div>\r\n<\/div>\r\n\r\n\r\n<div id=\"wComplete\">\r\n <div class=\"confetti\" id=\"confettiEl\"><\/div>\r\n <div class=\"wc-ring\" id=\"wcRing\">\r\n <i class=\"ti ti-trophy\" style=\"font-size:42px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n <div class=\"wc-title\">TREINO CONCLU\u00cdDO!<\/div>\r\n <div class=\"wc-sub\" id=\"wcWorkoutName\">Costas + B\u00edceps<\/div>\r\n <div class=\"wc-stats\">\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcExCount\">5<\/div><div class=\"wc-stat-l\">Exerc\u00edcios<\/div><\/div>\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcStreak\">19<\/div><div class=\"wc-stat-l\">Sequ\u00eancia<\/div><\/div>\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcLevel\">\u2b51<\/div><div class=\"wc-stat-l\">N\u00edvel<\/div><\/div>\r\n <\/div>\r\n <button class=\"wc-btn\" id=\"wcBtn\" onclick=\"closeWorkoutComplete()\">Ver Progresso →<\/button>\r\n<\/div>\r\n\r\n<div class=\"vid-overlay\" id=\"vidOverlay\" onclick=\"closeVid()\">\r\n <div class=\"vid-panel\" id=\"vidPanel\" onclick=\"event.stopPropagation()\">\r\n <div class=\"vid-thumb\" id=\"vidThumb\">\r\n <div style=\"position:absolute;inset:0;background:repeating-linear-gradient(45deg,#111 0,#111 10px,#161616 10px,#161616 20px);opacity:.6\"><\/div>\r\n <div style=\"position:relative;z-index:1;text-align:center\">\r\n <div class=\"vid-pulse\"><i class=\"ti ti-player-play\" style=\"font-size:28px;color:#fff;margin-left:4px\"><\/i><\/div>\r\n <div style=\"color:#fff;font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin-top:10px;opacity:.7\">Pr\u00e9via do V\u00eddeo<\/div>\r\n <\/div>\r\n \r\n <i id=\"vidBgIcon\" class=\"ti ti-barbell\" style=\"position:absolute;bottom:-10px;right:-10px;font-size:100px;color:#fff;opacity:.04\"><\/i>\r\n \r\n <button onclick=\"closeVid()\" style=\"position:absolute;top:10px;right:12px;background:rgba(0,0,0,.5);border:none;border-radius:50%;width:28px;height:28px;color:#fff;font-size:14px;cursor:pointer;display:flex;align-items:center;justify-content:center\"><i class=\"ti ti-x\"><\/i><\/button>\r\n <\/div>\r\n <div class=\"vid-info\">\r\n <div class=\"vid-tag\" id=\"vidTag\" style=\"color:var(--acc)\">V\u00eddeo instrucional<\/div>\r\n <div class=\"vid-name\" id=\"vidName\">Remada Curvada<\/div>\r\n <div class=\"vid-desc\" id=\"vidDesc\">T\u00e9cnica: Postura e alinhamento da coluna<\/div>\r\n <div class=\"vid-pills\" id=\"vidPills\"><\/div>\r\n <\/div>\r\n <div class=\"vid-actions\">\r\n <button class=\"vid-yt\" id=\"vidYtBtn\"><i class=\"ti ti-brand-youtube\" style=\"font-size:16px\"><\/i>Ver no YouTube<\/button>\r\n <button class=\"vid-close\" onclick=\"closeVid()\"><i class=\"ti ti-x\" style=\"font-size:14px;margin-right:4px\"><\/i>Fechar<\/button>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Chart.js\/4.4.1\/chart.umd.js\"><\/script>\r\n<script>\r\nconst LVLS={\r\n i:{key:'i',label:'Iniciante',acc:'#00C853',accBg:'#0A1F10',icon:'ti-seedling'},\r\n m:{key:'m',label:'Intermedi\u00e1rio',acc:'#E91E8C',accBg:'#2D0A1A',icon:'ti-flame'},\r\n a:{key:'a',label:'Avan\u00e7ado',acc:'#AA00FF',accBg:'#1A0A2D',icon:'ti-trophy'},\r\n};\r\n\r\nconst PLANS={\r\n i:{\r\n SEG:{name:'Corpo Inteiro A',exercises:[\r\n {n:'Agachamento Livre',s:'3 s\u00e9ries',r:'10 reps',w:'Sem carga',ok:false,v:'Fundamentos: Postura e movimento base',d:'4:10'},\r\n {n:'Supino com Halteres',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: Posi\u00e7\u00e3o e respira\u00e7\u00e3o',d:'3:20'},\r\n {n:'Remada com El\u00e1stico',s:'3 s\u00e9ries',r:'12 reps',w:'El\u00e1stico leve',ok:false,v:'Fundamentos: Ativa\u00e7\u00e3o do dorsal',d:'2:50'},\r\n {n:'Prancha Isom\u00e9trica',s:'3 s\u00e9ries',r:'20 seg',w:'Corporal',ok:false,v:'Fundamentos: Alinhamento e core',d:'1:45'},\r\n ]},\r\n TER:{name:'Descanso',rest:true,exercises:[]},\r\n QUA:{name:'Corpo Inteiro B',exercises:[\r\n {n:'Avan\u00e7o com Halteres',s:'3 s\u00e9ries',r:'10\/lado',w:'6 kg',ok:false,v:'Fundamentos: Passada e equil\u00edbrio',d:'3:40'},\r\n {n:'Supino Inclinado',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: \u00c2ngulo e ativa\u00e7\u00e3o',d:'3:00'},\r\n {n:'Puxada no Cabo',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Fundamentos: Pegada e dorsal',d:'2:40'},\r\n {n:'Abdominal Supra',s:'3 s\u00e9ries',r:'15 reps',w:'Corporal',ok:false,v:'Fundamentos: Contra\u00e7\u00e3o e respira\u00e7\u00e3o',d:'1:30'},\r\n ]},\r\n QUI:{name:'Descanso',rest:true,exercises:[]},\r\n SEX:{name:'Corpo Inteiro C',exercises:[\r\n {n:'Leg Press 45\u00b0',s:'3 s\u00e9ries',r:'12 reps',w:'60 kg',ok:false,v:'Fundamentos: Posi\u00e7\u00e3o dos p\u00e9s',d:'3:10'},\r\n {n:'Desenvolvimento',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: Alinhamento ombros',d:'2:55'},\r\n {n:'Puxada Frontal',s:'3 s\u00e9ries',r:'10 reps',w:'25 kg',ok:false,v:'Fundamentos: Ativa\u00e7\u00e3o e pegada',d:'2:45'},\r\n {n:'Caminhada',s:'1 sess\u00e3o',r:'20 min',w:'\u2014',ok:false,v:'Cardio leve de encerramento',d:'1:00'},\r\n ]},\r\n SAB:{name:'Descanso',rest:true,exercises:[]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n },\r\n m:{\r\n SEG:{name:'Costas + B\u00edceps',exercises:[\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'10\u201312 reps',w:'40 kg',ok:true,v:'T\u00e9cnica: Postura e alinhamento da coluna',d:'3:20'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'10 reps',w:'45 kg',ok:true,v:'T\u00e9cnica: Pegada e ativa\u00e7\u00e3o do grande dorsal',d:'2:55'},\r\n {n:'Remada Unilateral',s:'3 s\u00e9ries',r:'12\/lado',w:'16 kg',ok:false,v:'T\u00e9cnica: Apoio e linha de puxada',d:'3:10'},\r\n {n:'Rosca Direta',s:'3 s\u00e9ries',r:'12 reps',w:'12 kg',ok:false,v:'T\u00e9cnica: Supina\u00e7\u00e3o e controle exc\u00eantrico',d:'2:40'},\r\n {n:'Rosca Martelo',s:'3 s\u00e9ries',r:'12 reps',w:'10 kg',ok:false,v:'T\u00e9cnica: Neutro e ativa\u00e7\u00e3o do braquial',d:'2:25'},\r\n ]},\r\n TER:{name:'Pernas + Gl\u00fateo',exercises:[\r\n {n:'Agachamento Livre',s:'4 s\u00e9ries',r:'10\u201312 reps',w:'60 kg',ok:false,v:'T\u00e9cnica: Profundidade e base',d:'4:10'},\r\n {n:'Leg Press 45\u00b0',s:'4 s\u00e9ries',r:'12 reps',w:'120 kg',ok:false,v:'T\u00e9cnica: Posi\u00e7\u00e3o dos p\u00e9s e amplitude',d:'3:00'},\r\n {n:'Mesa Flexora',s:'3 s\u00e9ries',r:'12 reps',w:'35 kg',ok:false,v:'T\u00e9cnica: Controle e velocidade',d:'2:20'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'15 reps',w:'70 kg',ok:false,v:'T\u00e9cnica: Quadril e contra\u00e7\u00e3o m\u00e1xima',d:'3:45'},\r\n {n:'Avan\u00e7o com Halteres',s:'3 s\u00e9ries',r:'12\/lado',w:'14 kg',ok:false,v:'T\u00e9cnica: Passada e equil\u00edbrio',d:'3:30'},\r\n ]},\r\n QUA:{name:'Descanso',rest:true,exercises:[]},\r\n QUI:{name:'Peito + Ombro',exercises:[\r\n {n:'Supino Reto',s:'4 s\u00e9ries',r:'10 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Pegada, arco e descida',d:'3:50'},\r\n {n:'Supino Inclinado',s:'3 s\u00e9ries',r:'12 reps',w:'32 kg',ok:false,v:'T\u00e9cnica: \u00c2ngulo 30\u201345\u00b0',d:'3:15'},\r\n {n:'Crucifixo',s:'3 s\u00e9ries',r:'12 reps',w:'10 kg',ok:false,v:'T\u00e9cnica: Amplitude segura',d:'2:45'},\r\n {n:'Desenvolvimento',s:'4 s\u00e9ries',r:'12 reps',w:'16 kg',ok:false,v:'T\u00e9cnica: Alinhamento do cotovelo',d:'3:00'},\r\n {n:'Eleva\u00e7\u00e3o Lateral',s:'3 s\u00e9ries',r:'15 reps',w:'8 kg',ok:false,v:'T\u00e9cnica: Plano de eleva\u00e7\u00e3o',d:'2:30'},\r\n ]},\r\n SEX:{name:'Pernas Post.',exercises:[\r\n {n:'Levantamento Terra',s:'4 s\u00e9ries',r:'8\u201310 reps',w:'70 kg',ok:false,v:'T\u00e9cnica: Barra e coluna neutra',d:'4:30'},\r\n {n:'Cadeira Extensora',s:'3 s\u00e9ries',r:'15 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Contra\u00e7\u00e3o no topo',d:'2:10'},\r\n {n:'Cadeira Flexora',s:'3 s\u00e9ries',r:'15 reps',w:'30 kg',ok:false,v:'T\u00e9cnica: Velocidade e amplitude',d:'2:05'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'15 reps',w:'80 kg',ok:false,v:'T\u00e9cnica: Gl\u00fateo e contra\u00e7\u00e3o',d:'3:45'},\r\n {n:'Panturrilha em P\u00e9',s:'4 s\u00e9ries',r:'20 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Amplitude e pausa',d:'1:55'},\r\n ]},\r\n SAB:{name:'Muay Thai',exercises:[\r\n {n:'Pular Corda',s:'1 sess\u00e3o',r:'10 min',w:'\u2014',ok:false,v:'T\u00e9cnica: Ritmo e postura',d:'3:00'},\r\n {n:'Jab + Direto',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'T\u00e9cnica: Rota\u00e7\u00e3o do quadril',d:'4:20'},\r\n {n:'Chute M\u00e9dio',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'T\u00e9cnica: Giro e impacto',d:'5:10'},\r\n {n:'Combina\u00e7\u00e3o 3 Tempos',s:'3 rounds',r:'2 min',w:'Saco',ok:false,v:'T\u00e9cnica: Sequ\u00eancia fluida',d:'4:45'},\r\n {n:'Clinch + Joelhada',s:'3 rounds',r:'2 min',w:'Parceiro',ok:false,v:'T\u00e9cnica: Controle e joelhada',d:'3:50'},\r\n ]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n },\r\n a:{\r\n SEG:{name:'Pull \u2014 Costas Volume',exercises:[\r\n {n:'Levantamento Terra',s:'5 s\u00e9ries',r:'5 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: Periodiza\u00e7\u00e3o e t\u00e9cnica pesada',d:'5:30'},\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'8 reps',w:'60 kg',ok:false,v:'Avan\u00e7ado: Overload progressivo',d:'3:45'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'8\u201310 reps',w:'65 kg',ok:false,v:'Avan\u00e7ado: Amplitude e tempo sob tens\u00e3o',d:'3:20'},\r\n {n:'Facepull',s:'3 s\u00e9ries',r:'15 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Rotadores e postura escapular',d:'2:15'},\r\n {n:'Rosca Scott',s:'4 s\u00e9ries',r:'10 reps',w:'16 kg',ok:false,v:'Avan\u00e7ado: Isolamento e pico',d:'2:50'},\r\n {n:'Rosca Concentrada',s:'3 s\u00e9ries',r:'12\/lado',w:'10 kg',ok:false,v:'Avan\u00e7ado: Contra\u00e7\u00e3o m\u00e1xima',d:'2:30'},\r\n ]},\r\n TER:{name:'Push \u2014 Peito + Ombro',exercises:[\r\n {n:'Supino Reto',s:'5 s\u00e9ries',r:'5 reps',w:'70 kg',ok:false,v:'Avan\u00e7ado: For\u00e7a m\u00e1xima',d:'4:30'},\r\n {n:'Supino Inclinado',s:'4 s\u00e9ries',r:'8 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Ativa\u00e7\u00e3o superior',d:'3:40'},\r\n {n:'Crossover',s:'3 s\u00e9ries',r:'12 reps',w:'15 kg',ok:false,v:'Avan\u00e7ado: Amplitude m\u00e1xima',d:'2:50'},\r\n {n:'Desenvolvimento Arnold',s:'4 s\u00e9ries',r:'8 reps',w:'28 kg',ok:false,v:'Avan\u00e7ado: Press\u00e3o vertical',d:'3:10'},\r\n {n:'Eleva\u00e7\u00e3o Lateral',s:'4 s\u00e9ries',r:'15 reps',w:'10 kg',ok:false,v:'Avan\u00e7ado: Drop set final',d:'2:30'},\r\n {n:'Tr\u00edceps Testa',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Isolamento do tr\u00edceps',d:'2:20'},\r\n ]},\r\n QUA:{name:'Legs \u2014 For\u00e7a',exercises:[\r\n {n:'Agachamento Livre',s:'5 s\u00e9ries',r:'5 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: For\u00e7a base',d:'5:00'},\r\n {n:'Agachamento B\u00falgaro',s:'4 s\u00e9ries',r:'8\/lado',w:'20 kg',ok:false,v:'Avan\u00e7ado: Unilateral e estabilidade',d:'4:00'},\r\n {n:'Leg Press',s:'4 s\u00e9ries',r:'10 reps',w:'200 kg',ok:false,v:'Avan\u00e7ado: Volume e overload',d:'3:30'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'12 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: Gl\u00fateo m\u00e1ximo',d:'3:45'},\r\n {n:'Mesa Flexora',s:'3 s\u00e9ries',r:'12 reps',w:'50 kg',ok:false,v:'Avan\u00e7ado: Femoral com carga',d:'2:30'},\r\n {n:'Panturrilha',s:'5 s\u00e9ries',r:'20 reps',w:'60 kg',ok:false,v:'Avan\u00e7ado: Volume e amplitude',d:'2:00'},\r\n ]},\r\n QUI:{name:'Pull \u2014 Costas Hipert.',exercises:[\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'12 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Hipertrofia volume',d:'3:30'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'12 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Amplitude e contra\u00e7\u00e3o',d:'3:00'},\r\n {n:'Puxada Fechada',s:'3 s\u00e9ries',r:'12 reps',w:'50 kg',ok:false,v:'Avan\u00e7ado: Varia\u00e7\u00e3o de pegada',d:'2:50'},\r\n {n:'Rosca Direta',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Supina\u00e7\u00e3o total',d:'2:40'},\r\n {n:'Rosca 21',s:'3 s\u00e9ries',r:'21 reps',w:'12 kg',ok:false,v:'Avan\u00e7ado: T\u00e9cnica 7-7-7',d:'2:15'},\r\n ]},\r\n SEX:{name:'Push + Core',exercises:[\r\n {n:'Supino Declinado',s:'4 s\u00e9ries',r:'10 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Por\u00e7\u00e3o inferior peito',d:'3:40'},\r\n {n:'Desenvolvimento Arnold',s:'4 s\u00e9ries',r:'10 reps',w:'22 kg',ok:false,v:'Avan\u00e7ado: Rota\u00e7\u00e3o e press\u00e3o',d:'3:00'},\r\n {n:'Prancha com Carga',s:'3 s\u00e9ries',r:'45 seg',w:'10 kg',ok:false,v:'Avan\u00e7ado: Core resist\u00eancia',d:'1:30'},\r\n {n:'Abdominal Roda',s:'3 s\u00e9ries',r:'12 reps',w:'Corporal',ok:false,v:'Avan\u00e7ado: Extens\u00e3o total do core',d:'2:00'},\r\n ]},\r\n SAB:{name:'Funcional + Muay Thai',exercises:[\r\n {n:'Circuito HIIT',s:'4 rounds',r:'40\/20 seg',w:'Alta intens.',ok:false,v:'Avan\u00e7ado: Metab\u00f3lico m\u00e1ximo',d:'3:00'},\r\n {n:'Jab + Direto + Chute',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'Avan\u00e7ado: Combina\u00e7\u00e3o fluida',d:'5:10'},\r\n {n:'Battle Rope',s:'4 s\u00e9ries',r:'30 seg',w:'Alta intens.',ok:false,v:'Avan\u00e7ado: Pot\u00eancia de ombros',d:'1:45'},\r\n {n:'Clinch + Joelhada',s:'3 rounds',r:'2 min',w:'Parceiro',ok:false,v:'Avan\u00e7ado: Trabalho de clinch',d:'3:50'},\r\n ]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n }\r\n};\r\n\r\nconst PD={\r\n '1M':{lb:['S1','S2','S3','S4'],w:[72.0,71.5,71.1,70.8],b:'-1.2 kg',c:'70.8',f:'de 72.0',l:{i:[60,40,70],a:[67,47,80]},m:[{l:'Cintura',v:72,d:-2},{l:'Quadril',v:95,d:-1},{l:'Bra\u00e7o',v:31.0,d:1.0},{l:'Coxa',v:56.5,d:-0.5}]},\r\n '3M':{lb:['M1','M2','M3'],w:[72.0,71.2,70.1],b:'-1.9 kg',c:'70.1',f:'de 72.0',l:{i:[60,40,70],a:[75,52,90]},m:[{l:'Cintura',v:71,d:-3},{l:'Quadril',v:94,d:-2},{l:'Bra\u00e7o',v:31.5,d:1.5},{l:'Coxa',v:55.5,d:-1.5}]},\r\n '6M':{lb:['M1','M2','M3','M4','M5','M6'],w:[72.0,71.6,71.0,70.4,69.9,69.2],b:'-2.8 kg',c:'69.2',f:'de 72.0',l:{i:[60,40,70],a:[80,55,95]},m:[{l:'Cintura',v:70,d:-4},{l:'Quadril',v:94,d:-2},{l:'Bra\u00e7o',v:32.0,d:2.0},{l:'Coxa',v:55.0,d:-2.0}]},\r\n};\r\n\r\nconst DAYKEYS=['DOM','SEG','TER','QUA','QUI','SEX','SAB'];\r\nlet cLvl='m',cDay='SEG',wC=null,lC=null,cinit=false,cp='1M';\r\n\r\nfunction showScreen(n){\r\n document.querySelectorAll('.screen').forEach(s=>s.classList.remove('active'));\r\n document.querySelectorAll('.ni').forEach(b=>b.classList.remove('on'));\r\n document.getElementById('s-'+n).classList.add('active');\r\n document.getElementById('n-'+n).classList.add('on');\r\n if(n==='progresso') initCharts();\r\n}\r\n\r\nfunction setLevel(lk,btn,ctx){\r\n cLvl=lk;\r\n const l=LVLS[lk];\r\n document.documentElement.style.setProperty('--acc',l.acc);\r\n document.documentElement.style.setProperty('--acc-bg',l.accBg);\r\n ['homeLvlTabs','trLvlTabs'].forEach(id=>{\r\n const el=document.getElementById(id);\r\n if(!el) return;\r\n el.querySelectorAll('.lvl-tab').forEach((b,i)=>{\r\n const lks=['i','m','a'];\r\n const ll=LVLS[lks[i]];\r\n if(lks[i]===lk){b.style.background=ll.accBg;b.style.borderColor=ll.acc;b.style.color=ll.acc;}\r\n else{b.style.background='var(--card)';b.style.borderColor='var(--brd)';b.style.color='var(--t3)';}\r\n });\r\n });\r\n const badge=document.getElementById('trLvlBadge');\r\n if(badge){badge.textContent=l.label;badge.style.background=l.accBg;badge.style.color=l.acc;}\r\n document.getElementById('homeAcc1').style.color=l.acc;\r\n updateHomeCard();\r\n if(ctx==='treino'||cDay){cDay='SEG';renderDays();renderExercises();}\r\n}\r\n\r\nfunction updateHomeCard(){\r\n const l=LVLS[cLvl];\r\n const p=PLANS[cLvl];\r\n const seg=p.SEG;\r\n const exs=seg.exercises||[];\r\n document.getElementById('homeTodayName').textContent=seg.name||'Treino de hoje';\r\n document.getElementById('homeWInfo').textContent=exs.length+' exerc\u00edcios \u00b7 '+getLvlDur(cLvl)+' \u00b7 '+getLvlInt(cLvl);\r\n const tags=document.getElementById('homeWTags');\r\n const show=exs.slice(0,3);\r\n const rest=exs.length>3?exs.length-3:0;\r\n tags.innerHTML='<div style=\"color:var(--t3);font-size:10px;font-weight:600;text-transform:uppercase;letter-spacing:.5px;margin-bottom:6px\">Inclu\u00eddos<\/div><div style=\"display:flex;flex-wrap:wrap;gap:5px\">'+\r\n show.map(e=>`<span style=\"background:${l.acc}20;color:${l.acc};font-size:10px;font-weight:700;padding:3px 9px;border-radius:5px;text-transform:uppercase;letter-spacing:.3px\">${e.n}<\/span>`).join('')+\r\n (rest>0?`<span style=\"background:${l.acc}20;color:${l.acc};font-size:10px;font-weight:700;padding:3px 9px;border-radius:5px\">+${rest}<\/span>`:'')+\r\n '<\/div>';\r\n document.getElementById('homeStartBtn').style.background=l.acc;\r\n}\r\n\r\nfunction getLvlDur(k){return{i:'~40 min',m:'~55 min',a:'~75 min'}[k];}\r\nfunction getLvlInt(k){return{i:'Leve\/Moderado',m:'Moderado\/Alto',a:'Alto\/M\u00e1ximo'}[k];}\r\n\r\nfunction renderDays(){\r\n const l=LVLS[cLvl];\r\n const p=PLANS[cLvl];\r\n document.getElementById('dayRow').innerHTML=DAYKEYS.map(d=>{\r\n const w=p[d]||{rest:true,exercises:[]};\r\n const isA=d===cDay;\r\n const isDone=!w.rest&&w.exercises.length>0&&w.exercises.every(e=>e.ok);\r\n let bg,color,brd;\r\n if(isA){bg=l.acc;color='#fff';brd=l.acc;}\r\n else if(isDone){bg='#0A1F10';color='#00C853';brd='#00C853';}\r\n else if(w.rest){bg='#161616';color='#444';brd='#222';}\r\n else{bg='var(--card)';color='var(--t3)';brd='var(--brd)';}\r\n return `<div class=\"dpill\" onclick=\"selDay('${d}')\" style=\"background:${bg};color:${color};border-color:${brd};\">${d}<\/div>`;\r\n }).join('');\r\n}\r\n\r\nfunction renderExercises(){\r\n const l=LVLS[cLvl];\r\n const acc=l.acc;\r\n const p=PLANS[cLvl];\r\n const w=p[cDay]||{rest:true,exercises:[]};\r\n const badge=document.getElementById('trLvlBadge');\r\n badge.textContent=l.label;badge.style.background=l.accBg;badge.style.color=acc;\r\n if(w.rest||!w.exercises||w.exercises.length===0){\r\n document.getElementById('wTitle').textContent='Descanso Ativo';\r\n document.getElementById('wBadge').textContent='Recupera\u00e7\u00e3o';\r\n document.getElementById('wBadge').style.background='#1A1A1A';\r\n document.getElementById('wBadge').style.color='#555';\r\n document.getElementById('progBar').style.width='100%';\r\n document.getElementById('progBar').style.background='#333';\r\n document.getElementById('exList').innerHTML=`<div style=\"background:#1A1A1A;border-radius:14px;border:1px solid #2A2A2A;padding:28px 14px;text-align:center;margin-bottom:8px\"><i class=\"ti ti-moon\" style=\"font-size:40px;color:#333;display:block;margin-bottom:12px\"><\/i><div style=\"color:#fff;font-size:14px;font-weight:800;text-transform:uppercase;letter-spacing:.5px;margin-bottom:6px\">Dia de descanso<\/div><div style=\"color:#666;font-size:12px;line-height:1.6\">Aproveite para recuperar. Caminhada leve e alongamento s\u00e3o sempre bem-vindos.<\/div><\/div>`;\r\n return;\r\n }\r\n const done=w.exercises.filter(e=>e.ok).length;\r\n const total=w.exercises.length;\r\n const pct=total>0?Math.round(done\/total*100):0;\r\n document.getElementById('wTitle').textContent=w.name;\r\n document.getElementById('wBadge').textContent=done+'\/'+total+' feitos';\r\n document.getElementById('wBadge').style.background=l.accBg;\r\n document.getElementById('wBadge').style.color=acc;\r\n document.getElementById('progBar').style.width=pct+'%';\r\n document.getElementById('progBar').style.background=acc;\r\n document.getElementById('exList').innerHTML=w.exercises.map((ex,i)=>`\r\n <div class=\"excard\">\r\n <div class=\"vthumb\">\r\n <div class=\"vplay\" style=\"border-color:${acc};background:${acc}18;cursor:pointer\" onclick=\"showVid(${i})\">\r\n <i class=\"ti ti-player-play\" style=\"font-size:13px;color:${acc};margin-left:2px\"><\/i>\r\n <\/div>\r\n <div style=\"flex:1;min-width:0\">\r\n <div class=\"vtag\" style=\"color:${acc}\">V\u00eddeo instrucional<\/div>\r\n <div class=\"vname\">${ex.v}<\/div>\r\n <div class=\"vdur\"><i class=\"ti ti-clock\" style=\"font-size:9px;vertical-align:-1px\"><\/i> ${ex.d} min<\/div>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exbody\">\r\n <div><div class=\"exname\">${ex.n}<\/div><div class=\"exsets\">${ex.s} \u00b7 ${ex.r}<\/div><\/div>\r\n <div style=\"display:flex;flex-direction:column;align-items:flex-end;gap:6px\">\r\n <div class=\"exw\" style=\"color:${acc}\">${ex.w}<\/div>\r\n <button class=\"exbtn\" onclick=\"togEx(${i})\" style=\"background:${ex.ok?acc:'#222'};color:${ex.ok?'#fff':'#666'}\">\r\n <i class=\"ti ${ex.ok?'ti-check':'ti-circle'}\" style=\"font-size:10px;vertical-align:-1px;margin-right:2px\"><\/i>${ex.ok?'Feito':'Fazer'}\r\n <\/button>\r\n <\/div>\r\n <\/div>\r\n <\/div>`).join('');\r\n}\r\n\r\nfunction selDay(d){cDay=d;renderDays();renderExercises();}\r\nfunction togEx(i){\r\n const ex=PLANS[cLvl][cDay].exercises[i];\r\n ex.ok=!ex.ok;\r\n renderExercises();\r\n renderDays();\r\n if(ex.ok){\r\n showExToast(ex.n);\r\n const exs=PLANS[cLvl][cDay].exercises;\r\n const allDone=exs.every(e=>e.ok);\r\n if(allDone){\r\n setTimeout(()=>showWorkoutComplete(),900);\r\n } else {\r\n \/\/ scroll to next undone exercise\r\n setTimeout(()=>{\r\n const list=document.getElementById('exList');\r\n const cards=list.querySelectorAll('.excard');\r\n const next=exs.findIndex((e,idx)=>idx>i&&!e.ok);\r\n if(next>=0&&cards[next]){\r\n cards[next].scrollIntoView({behavior:'smooth',block:'nearest'});\r\n }\r\n },400);\r\n }\r\n }\r\n}\r\n\r\nfunction showExToast(name){\r\n const t=document.getElementById('exToast');\r\n const acc=LVLS[cLvl].acc;\r\n t.style.background=acc;\r\n document.getElementById('toastName').textContent=name;\r\n t.classList.add('show');\r\n setTimeout(()=>t.classList.remove('show'),1600);\r\n}\r\n\r\nfunction showWorkoutComplete(){\r\n const l=LVLS[cLvl];\r\n const w=PLANS[cLvl][cDay];\r\n document.getElementById('wcWorkoutName').textContent=w.name||'Treino Conclu\u00eddo';\r\n document.getElementById('wcExCount').textContent=w.exercises.length;\r\n document.getElementById('wcStreak').textContent='19';\r\n document.getElementById('wcLevel').textContent=l.label[0];\r\n document.getElementById('wcBtn').style.background=l.acc;\r\n document.getElementById('wcRing').style.borderColor=l.acc;\r\n document.getElementById('wComplete').classList.add('open');\r\n spawnConfetti(l.acc);\r\n}\r\n\r\nfunction closeWorkoutComplete(){\r\n document.getElementById('wComplete').classList.remove('open');\r\n showScreen('progresso');\r\n}\r\n\r\nfunction spawnConfetti(color){\r\n const el=document.getElementById('confettiEl');\r\n el.innerHTML='';\r\n const colors=[color,'#fff',color+'99','#ffffff66'];\r\n for(let i=0;i<28;i++){\r\n const d=document.createElement('div');\r\n d.className='c-dot';\r\n const s=Math.random()*8+4;\r\n d.style.cssText=`width:${s}px;height:${s}px;background:${colors[i%colors.length]};left:${Math.random()*100}%;animation-duration:${1.5+Math.random()*2}s;animation-delay:${Math.random()*.8}s`;\r\n el.appendChild(d);\r\n }\r\n}\r\n\r\n\r\nfunction buildWater(){\r\n const c=document.getElementById('wDrops');\r\n if(!c||c.children.length>0) return;\r\n [0,1,2,3,4,5,6,7].forEach(i=>{\r\n const on=i<5;\r\n const d=document.createElement('div');\r\n d.className='wdrop'+(on?' on':'');\r\n d.style.borderColor=on?'#E91E8C':'#2A2A2A';\r\n d.style.background=on?'#2D0A1A':'transparent';\r\n d.innerHTML=`<i class=\"ti ti-droplet\" style=\"font-size:16px;color:${on?'#E91E8C':'#333'}\"><\/i>`;\r\n d.onclick=()=>{\r\n const isOn=d.classList.toggle('on');\r\n const acc=LVLS[cLvl].acc;\r\n const accBg=LVLS[cLvl].accBg;\r\n d.style.borderColor=isOn?acc:'#2A2A2A';\r\n d.style.background=isOn?accBg:'transparent';\r\n d.querySelector('i').style.color=isOn?acc:'#333';\r\n let n=0;document.querySelectorAll('#wDrops .wdrop.on').forEach(()=>n++);\r\n document.getElementById('wlbl').textContent=n+' \/ 8 copos';\r\n };\r\n c.appendChild(d);\r\n });\r\n}\r\n\r\nfunction initCharts(){\r\n if(!cinit){cinit=true;buildCharts(PD[cp]);renderMed(PD[cp].m);}\r\n buildWater();\r\n}\r\n\r\nfunction setPeriod(p,btn){\r\n cp=p;\r\n document.querySelectorAll('.ptab').forEach(b=>b.classList.remove('on'));\r\n btn.classList.add('on');\r\n const d=PD[p];\r\n document.getElementById('wcur').textContent=d.c;\r\n document.getElementById('wbadge2').textContent=d.b;\r\n document.getElementById('wfrom').textContent=d.f;\r\n buildCharts(d);renderMed(d.m);\r\n}\r\n\r\nfunction buildCharts(d){\r\n if(wC)wC.destroy();if(lC)lC.destroy();\r\n const acc=LVLS[cLvl].acc;\r\n const base={responsive:true,maintainAspectRatio:false,plugins:{legend:{display:false},tooltip:{backgroundColor:'#1A1A1A',titleColor:acc,bodyColor:'#fff',borderColor:'#2A2A2A',borderWidth:1}}};\r\n wC=new Chart(document.getElementById('wChart').getContext('2d'),{type:'line',data:{labels:d.lb,datasets:[{data:d.w,borderColor:acc,backgroundColor:acc+'18',borderWidth:2,pointBackgroundColor:acc,pointBorderColor:'#111',pointBorderWidth:2,pointRadius:4,fill:true,tension:.35}]},options:{...base,scales:{x:{grid:{color:'rgba(255,255,255,.04)'},ticks:{color:'#555',font:{size:9}}},y:{grid:{color:'rgba(255,255,255,.04)'},ticks:{color:'#555',font:{size:9},callback:v=>v.toFixed(1)},suggestedMin:Math.min(...d.w)-.4,suggestedMax:Math.max(...d.w)+.3}}}});\r\n lC=new Chart(document.getElementById('lChart').getContext('2d'),{type:'bar',data:{labels:['Agach.','Supino','Terra'],datasets:[{label:'In\u00edcio',data:d.l.i,backgroundColor:'#2A2A2A',borderRadius:4,barPercentage:.7,categoryPercentage:.8},{label:'Atual',data:d.l.a,backgroundColor:acc,borderRadius:4,barPercentage:.7,categoryPercentage:.8}]},options:{...base,scales:{x:{grid:{display:false},ticks:{color:'#555',font:{size:10}}},y:{grid:{color:'rgba(255,255,255,.04)'},ticks:{color:'#555',font:{size:9},callback:v=>v+'kg'},suggestedMin:0}}}});\r\n}\r\n\r\nfunction renderMed(arr){\r\n const gd=[0,1,3];\r\n document.getElementById('mGrid').innerHTML=arr.map((m,i)=>{\r\n const s=m.d>0?'+':'';\r\n const ok=gd.includes(i)?m.d<0:m.d>0;\r\n const col=ok?'#00C853':'#E91E8C';\r\n return `<div class=\"med-c\"><div class=\"med-l\">${m.l}<\/div><div class=\"med-v\">${m.v}<span style=\"font-size:10px;color:#555\"> cm<\/span><\/div><div class=\"med-d\" style=\"color:${col}\">${s}${m.d} cm<\/div><\/div>`;\r\n }).join('');\r\n}\r\n\r\n\r\n\/\/ ===== VIDEO PREVIEW =====\r\nfunction showVid(idx){\r\n const ex=PLANS[cLvl][cDay].exercises[idx];\r\n if(!ex) return;\r\n const acc=LVLS[cLvl].acc;\r\n document.getElementById('vidName').textContent=ex.n;\r\n document.getElementById('vidDesc').textContent=ex.v;\r\n document.getElementById('vidTag').style.color=acc;\r\n document.querySelector('.vid-pulse').style.background=acc;\r\n document.getElementById('vidYtBtn').style.background=acc;\r\n const pills=document.getElementById('vidPills');\r\n pills.innerHTML=\r\n '<span class=\"vid-pill\" style=\"background:'+acc+'20;color:'+acc+'\">'+ex.s+'<\/span>'+\r\n '<span class=\"vid-pill\" style=\"background:'+acc+'20;color:'+acc+'\">'+ex.r+'<\/span>'+\r\n '<span class=\"vid-pill\">'+ex.w+'<\/span>'+\r\n '<span class=\"vid-pill\"><i class=\"ti ti-clock\" style=\"font-size:10px;vertical-align:-1px;margin-right:3px\"><\/i>'+ex.d+' min<\/span>';\r\n const ytQuery=encodeURIComponent(ex.n+' exerc\u00edcio t\u00e9cnica academia');\r\n document.getElementById('vidYtBtn').onclick=function(){window.open('https:\/\/www.youtube.com\/results?search_query='+ytQuery,'_blank');};\r\n const ov=document.getElementById('vidOverlay');\r\n const pan=document.getElementById('vidPanel');\r\n ov.classList.add('open');\r\n setTimeout(function(){pan.classList.add('open');},10);\r\n}\r\nfunction closeVid(){\r\n const pan=document.getElementById('vidPanel');\r\n const ov=document.getElementById('vidOverlay');\r\n pan.classList.remove('open');\r\n setTimeout(function(){ov.classList.remove('open');},330);\r\n}\r\n\r\nsetLevel('m',document.querySelector('#homeLvlTabs .lvl-tab:nth-child(2)'),'init');\r\nrenderDays();\r\nrenderExercises();\r\nbuildWater();\r\n<\/script>\r\n<\/body>\r\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>App LEG · Lidiane Duarte 9:41 Bem-vinda, LIDIANE ▶ Seu n\u00edvel Iniciante Intermedi\u00e1rio Avan\u00e7ado 18 Sequ\u00eancia 5\/5 Semana 84% Consist. Treino de hoje Costas + B\u00edceps 5 exerc\u00edcios · ~55 min · Moderado\/Alto Iniciar Treino ▶ Nutri\u00e7\u00e3o de hoje 148g Prote\u00edna 180g Carbo 52g Gordura 9:41 Treinos Intermedi\u00e1rio Iniciante Intermedi\u00e1rio Avan\u00e7ado 9:41 Dieta 1.840 kcal […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"footnotes":""},"class_list":["post-6","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6"}],"version-history":[{"count":17,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions"}],"predecessor-version":[{"id":28,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions\/28"}],"wp:attachment":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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\n\t\t\t\t\t\r\n\r\n\r\n\r\n\r\n\r\n\r\nApp LEG · Lidiane Duarte<\/title>\r\n<link rel=\"stylesheet\" href=\"https:\/\/cdn.jsdelivr.net\/npm\/@tabler\/icons-webfont@2.47.0\/tabler-icons.min.css\">\r\n<style>\r\n*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent}\r\n:root{\r\n --bg:#111111;--card:#1A1A1A;--card2:#222222;\r\n --brd:#2A2A2A;--brd2:#333333;\r\n --t1:#FFFFFF;--t2:#888888;--t3:#555555;\r\n --acc:#E91E8C;--acc-bg:#2D0A1A;\r\n --nav-h:68px;\r\n}\r\nhtml,body{height:100%;background:#0A0A0A;display:flex;justify-content:center;font-family:-apple-system,BlinkMacSystemFont,'Segoe UI',sans-serif}\r\nbody{align-items:flex-start;min-height:100vh}\r\n.app{width:100%;max-width:390px;min-height:100vh;background:var(--bg);position:relative}\r\n.screen{display:none;height:calc(100vh - var(--nav-h));overflow-y:auto;scrollbar-width:none;padding-bottom:12px}\r\n.screen::-webkit-scrollbar{display:none}\r\n.screen.active{display:block}\r\n\r\n\/* STATUS BAR *\/\r\n.sbar{display:flex;justify-content:space-between;align-items:center;padding:10px 20px 4px;background:var(--bg)}\r\n.sbar-t{color:var(--t2);font-size:11px;font-weight:500}\r\n.sbar-i{display:flex;gap:5px;color:var(--t2);font-size:13px}\r\n\r\n\/* NAV *\/\r\n.nav{position:fixed;bottom:0;left:50%;transform:translateX(-50%);width:100%;max-width:390px;height:var(--nav-h);background:#0D0D0D;border-top:1px solid #222;display:flex;z-index:100}\r\n.ni{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;cursor:pointer;border:none;background:transparent !important;position:relative;padding:0}\r\n.ni::after{content:'';position:absolute;top:0;left:25%;right:25%;height:2px;border-radius:0 0 3px 3px;background:transparent;transition:background .2s}\r\n.ni.on::after{background:var(--acc)}\r\n.ni i{font-size:22px;color:var(--t3)}\r\n.ni span{font-size:9px;color:var(--t3);text-transform:uppercase;letter-spacing:.5px}\r\n.ni.on i{color:var(--acc) !important}\r\n.ni.on span{color:var(--acc) !important;font-weight:700}\r\n\r\n\/* SECTION LABEL *\/\r\n.sec-lbl{color:var(--t2);font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:1px}\r\n.sec-title{color:var(--t1);font-size:20px;font-weight:800;text-transform:uppercase;letter-spacing:.5px;line-height:1.1}\r\n.pink{color:var(--acc)}\r\n\r\n\/* CARD *\/\r\n.card{background:var(--card);border-radius:16px;padding:14px;margin:0 14px 10px;border:1px solid var(--brd)}\r\n.card-flat{background:var(--card);border-radius:16px;margin:0 14px 10px;overflow:hidden;border:1px solid var(--brd)}\r\n\r\n\/* LEVEL TABS *\/\r\n.lvl-tabs{display:flex;gap:6px;padding:0 14px 10px}\r\n.lvl-tab{flex:1;padding:9px 0;border-radius:10px;font-size:10px;font-weight:700;cursor:pointer;border:1.5px solid var(--brd);background:var(--card);color:var(--t3);transition:all .15s;text-transform:uppercase;letter-spacing:.5px}\r\n.lvl-tab i{font-size:14px;display:block;margin:0 auto 3px}\r\n\r\n\/* PILL \/ BADGE *\/\r\n.badge{display:inline-block;padding:3px 10px;border-radius:20px;font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.5px}\r\n\r\n\/* BUTTON *\/\r\n.btn-acc{border:none;border-radius:12px;padding:13px 20px;font-size:13px;font-weight:700;cursor:pointer;width:100%;margin-top:10px;color:#fff;background:var(--acc);text-transform:uppercase;letter-spacing:.5px;transition:opacity .15s}\r\n.btn-acc:active{opacity:.8}\r\n\r\n\/* DAY PILLS *\/\r\n.dpill{flex-shrink:0;padding:7px 12px;border-radius:20px;font-size:11px;font-weight:600;cursor:pointer;background:var(--card);color:var(--t3);border:1.5px solid var(--brd);transition:all .15s;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* EXERCISE CARD *\/\r\n.excard{background:var(--card);border-radius:14px;border:1px solid var(--brd);margin-bottom:8px;overflow:hidden}\r\n.vthumb{padding:9px 12px;display:flex;align-items:center;gap:10px;border-bottom:1px solid var(--brd);background:#161616}\r\n.vplay{width:34px;height:34px;border-radius:50%;display:flex;align-items:center;justify-content:center;flex-shrink:0;border:1.5px solid var(--acc)}\r\n.vtag{font-size:9px;letter-spacing:.5px;text-transform:uppercase;margin-bottom:1px;font-weight:700}\r\n.vname{color:var(--t2);font-size:11px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}\r\n.vdur{color:var(--t3);font-size:10px;margin-top:1px}\r\n.exbody{padding:10px 12px;display:flex;justify-content:space-between;align-items:flex-start}\r\n.exname{color:var(--t1);font-size:13px;font-weight:700;margin-bottom:3px;text-transform:uppercase;letter-spacing:.3px}\r\n.exsets{color:var(--t2);font-size:11px}\r\n.exw{font-size:12px;font-weight:700}\r\n.exbtn{font-size:10px;font-weight:700;padding:4px 10px;border-radius:6px;cursor:pointer;border:none;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* MACRO BARS *\/\r\n.macrow{display:flex;align-items:center;gap:10px;margin-bottom:8px;padding:0 14px}\r\n.mac-lbl{color:var(--t2);font-size:11px;width:74px;flex-shrink:0}\r\n.mac-bar{flex:1;height:5px;background:#222;border-radius:3px;overflow:hidden}\r\n.mac-fill{height:100%;border-radius:3px}\r\n.mac-val{font-size:11px;width:56px;text-align:right;font-weight:600}\r\n\r\n\/* MEAL *\/\r\n.meal{background:var(--card);border-radius:16px;border:1px solid var(--brd);margin:0 14px 10px}\r\n.meal-h{display:flex;justify-content:space-between;align-items:center;padding:11px 14px 9px;border-bottom:1px solid var(--brd)}\r\n.meal-n{color:var(--t1);font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:.3px}\r\n.meal-t{color:var(--t3);font-size:11px}\r\n.meal-k{font-size:12px;font-weight:700}\r\n.fr{display:flex;justify-content:space-between;padding:6px 14px;border-bottom:1px solid #1E1E1E}\r\n.fr:last-child{border:none}\r\n.fn{color:var(--t2);font-size:12px}\r\n.fq{color:var(--t3);font-size:11px}\r\n\r\n\/* WATER *\/\r\n.wdrop{width:38px;height:38px;border-radius:50%;border:1.5px solid var(--brd);background:transparent;cursor:pointer;display:flex;align-items:center;justify-content:center;transition:all .2s}\r\n\r\n\/* PROGRESS TABS *\/\r\n.ptab{flex:1;padding:7px 0;border-radius:8px;font-size:11px;font-weight:700;cursor:pointer;border:1.5px solid var(--brd);background:var(--card);color:var(--t3);text-transform:uppercase;letter-spacing:.5px}\r\n.ptab.on{background:var(--acc);border-color:var(--acc);color:#fff}\r\n\r\n\/* MEDIDAS *\/\r\n.med-c{background:var(--card2);border-radius:10px;padding:10px}\r\n.med-l{color:var(--t3);font-size:10px;margin-bottom:4px;text-transform:uppercase;letter-spacing:.5px;font-weight:600}\r\n.med-v{color:var(--t1);font-size:18px;font-weight:700}\r\n.med-d{font-size:10px;font-weight:700;margin-top:2px;text-transform:uppercase;letter-spacing:.3px}\r\n\r\n\/* GLOW EFFECT *\/\r\n.glow{box-shadow:0 0 20px rgba(233,30,140,.15)}\r\n\r\n\/* VIDEO MODAL *\/\r\n.vid-overlay{display:none;position:absolute;inset:0;background:rgba(0,0,0,.88);z-index:200;align-items:flex-end;justify-content:center}\r\n.vid-overlay.open{display:flex}\r\n.vid-panel{background:#1A1A1A;width:100%;border-radius:20px 20px 0 0;border-top:1px solid #2A2A2A;transform:translateY(100%);transition:transform .35s cubic-bezier(.4,0,.2,1);overflow:hidden}\r\n.vid-panel.open{transform:translateY(0)}\r\n.vid-thumb{position:relative;background:#0D0D0D;height:180px;display:flex;align-items:center;justify-content:center;overflow:hidden}\r\n.vid-pulse{width:64px;height:64px;border-radius:50%;background:var(--acc);display:flex;align-items:center;justify-content:center;animation:pulse 1.8s infinite}\r\n@keyframes pulse{0%,100%{box-shadow:0 0 0 0 rgba(233,30,140,.4)}50%{box-shadow:0 0 0 18px rgba(233,30,140,0)}}\r\n.vid-info{padding:16px 18px 0}\r\n.vid-tag{font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.8px;margin-bottom:6px}\r\n.vid-name{color:#fff;font-size:18px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:4px;line-height:1.2}\r\n.vid-desc{color:#666;font-size:12px;line-height:1.5;margin-bottom:12px}\r\n.vid-pills{display:flex;gap:6px;flex-wrap:wrap;margin-bottom:14px}\r\n.vid-pill{padding:5px 12px;border-radius:20px;font-size:11px;font-weight:700;background:#222;color:#888;text-transform:uppercase;letter-spacing:.3px}\r\n.vid-actions{display:grid;grid-template-columns:1fr 1fr;gap:8px;padding:0 18px 18px}\r\n.vid-yt{border:none;border-radius:12px;padding:12px;font-size:12px;font-weight:700;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;display:flex;align-items:center;justify-content:center;gap:6px;background:var(--acc);color:#fff}\r\n.vid-close{border:1.5px solid #333;border-radius:12px;padding:12px;font-size:12px;font-weight:700;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;background:transparent;color:#666}\r\n\r\n\/* GAMIFICATION *\/\r\n#exToast{position:absolute;top:40%;left:50%;transform:translate(-50%,-50%) scale(.7);background:var(--acc);border-radius:20px;padding:16px 28px;text-align:center;opacity:0;transition:opacity .25s,transform .25s;pointer-events:none;z-index:300;min-width:180px}\r\n#exToast.show{opacity:1;transform:translate(-50%,-50%) scale(1)}\r\n.toast-check{font-size:36px;color:#fff;display:block;margin-bottom:4px}\r\n.toast-exname{color:rgba(255,255,255,.8);font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;max-width:160px;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}\r\n.toast-label{color:#fff;font-size:15px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px}\r\n\r\n\/* WORKOUT COMPLETE MODAL *\/\r\n#wComplete{display:none;position:absolute;inset:0;background:#111;z-index:400;flex-direction:column;align-items:center;justify-content:center;text-align:center;padding:24px}\r\n#wComplete.open{display:flex}\r\n.wc-ring{width:100px;height:100px;border-radius:50%;display:flex;align-items:center;justify-content:center;margin:0 auto 16px;border:3px solid var(--acc);animation:ringPop .5s cubic-bezier(.4,0,.2,1) both}\r\n@keyframes ringPop{0%{transform:scale(.5);opacity:0}70%{transform:scale(1.1)}100%{transform:scale(1);opacity:1}}\r\n@keyframes fadeUp{0%{opacity:0;transform:translateY(20px)}100%{opacity:1;transform:translateY(0)}}\r\n.wc-title{color:#fff;font-size:26px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;animation:fadeUp .4s .2s both}\r\n.wc-sub{color:var(--acc);font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin:4px 0 20px;animation:fadeUp .4s .3s both}\r\n.wc-stats{display:flex;gap:16px;margin-bottom:24px;animation:fadeUp .4s .4s both}\r\n.wc-stat{background:#1A1A1A;border-radius:12px;padding:12px 18px;border:1px solid #2A2A2A;min-width:80px}\r\n.wc-stat-n{color:#fff;font-size:20px;font-weight:900}\r\n.wc-stat-l{color:#555;font-size:9px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin-top:2px}\r\n.wc-btn{border:none;border-radius:14px;padding:14px 36px;font-size:13px;font-weight:900;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;color:#fff;animation:fadeUp .4s .5s both}\r\n.confetti{position:absolute;pointer-events:none;top:0;left:0;width:100%;height:100%;overflow:hidden}\r\n.c-dot{position:absolute;border-radius:50%;animation:fall linear infinite}\r\n@keyframes fall{0%{transform:translateY(-20px) rotate(0deg);opacity:1}100%{transform:translateY(500px) rotate(720deg);opacity:0}}\r\n<\/style>\r\n<\/head>\r\n<body>\r\n<div class=\"app\">\r\n\r\n\r\n<div class=\"screen active\" id=\"s-home\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n\r\n \r\n <div style=\"padding:2px 16px 12px\">\r\n <div style=\"color:var(--t2);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:1px\">Bem-vinda,<\/div>\r\n <div style=\"color:var(--t1);font-size:26px;font-weight:900;letter-spacing:.5px\">LIDIANE <span style=\"color:var(--acc)\">▶<\/span><\/div>\r\n <\/div>\r\n\r\n \r\n <div style=\"padding:0 14px 6px\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:8px\">Seu n\u00edvel<\/div>\r\n <\/div>\r\n <div class=\"lvl-tabs\" id=\"homeLvlTabs\">\r\n <button class=\"lvl-tab\" onclick=\"setLevel('i',this,'home')\"><i class=\"ti ti-seedling\"><\/i>Iniciante<\/button>\r\n <button class=\"lvl-tab on\" onclick=\"setLevel('m',this,'home')\"><i class=\"ti ti-flame\"><\/i>Intermedi\u00e1rio<\/button>\r\n <button class=\"lvl-tab\" onclick=\"setLevel('a',this,'home')\"><i class=\"ti ti-trophy\"><\/i>Avan\u00e7ado<\/button>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:grid;grid-template-columns:repeat(3,1fr);gap:6px;padding:0 14px;margin-bottom:10px\">\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:18px;font-weight:800\">18<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Sequ\u00eancia<\/div>\r\n <\/div>\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:18px;font-weight:800\">5\/5<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Semana<\/div>\r\n <\/div>\r\n <div style=\"background:var(--card);border-radius:12px;padding:10px;border:1px solid var(--brd);text-align:center\">\r\n <div id=\"homeAcc1\" style=\"font-size:18px;font-weight:800;color:var(--acc)\">84%<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Consist.<\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div style=\"margin:0 14px 10px;background:var(--card);border-radius:16px;border:1px solid var(--brd);overflow:hidden\" class=\"glow\">\r\n <div style=\"background:linear-gradient(135deg,#1A0A18,#2D0A1A);padding:14px 14px 10px;border-bottom:1px solid var(--brd)\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:4px\">Treino de hoje<\/div>\r\n <div id=\"homeTodayName\" style=\"color:var(--t1);font-size:18px;font-weight:900;text-transform:uppercase;letter-spacing:.5px;margin-bottom:4px\">Costas + B\u00edceps<\/div>\r\n <div id=\"homeWInfo\" style=\"color:var(--t2);font-size:11px\">5 exerc\u00edcios · ~55 min · Moderado\/Alto<\/div>\r\n <\/div>\r\n <div style=\"padding:10px 14px\">\r\n <div id=\"homeWTags\" style=\"margin-bottom:10px\"><\/div>\r\n <button class=\"btn-acc\" id=\"homeStartBtn\" onclick=\"showScreen('treino')\">Iniciar Treino ▶<\/button>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:10px\">Nutri\u00e7\u00e3o de hoje<\/div>\r\n <div style=\"display:grid;grid-template-columns:repeat(3,1fr);gap:8px;text-align:center\">\r\n <div style=\"background:#0D1A26;border-radius:10px;padding:8px\">\r\n <div style=\"color:#4FC3F7;font-size:16px;font-weight:800\">148g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Prote\u00edna<\/div>\r\n <\/div>\r\n <div style=\"background:#1A1400;border-radius:10px;padding:8px\">\r\n <div style=\"color:#FFB300;font-size:16px;font-weight:800\">180g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Carbo<\/div>\r\n <\/div>\r\n <div style=\"background:#1A0D14;border-radius:10px;padding:8px\">\r\n <div style=\"color:#F06292;font-size:16px;font-weight:800\">52g<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">Gordura<\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-treino\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Treinos<\/div>\r\n <div id=\"trLvlBadge\" class=\"badge\" style=\"background:var(--acc-bg);color:var(--acc)\">Intermedi\u00e1rio<\/div>\r\n <\/div>\r\n\r\n <div class=\"lvl-tabs\" id=\"trLvlTabs\">\r\n <button class=\"lvl-tab\" onclick=\"setLevel('i',this,'treino')\"><i class=\"ti ti-seedling\"><\/i>Iniciante<\/button>\r\n <button class=\"lvl-tab on\" onclick=\"setLevel('m',this,'treino')\"><i class=\"ti ti-flame\"><\/i>Intermedi\u00e1rio<\/button>\r\n <button class=\"lvl-tab\" onclick=\"setLevel('a',this,'treino')\"><i class=\"ti ti-trophy\"><\/i>Avan\u00e7ado<\/button>\r\n <\/div>\r\n\r\n \r\n <div id=\"dayRow\" style=\"display:flex;gap:6px;padding:0 14px 10px;overflow-x:auto;scrollbar-width:none\"><\/div>\r\n\r\n \r\n <div style=\"padding:0 14px 8px;display:flex;justify-content:space-between;align-items:center\">\r\n <div id=\"wTitle\" style=\"color:var(--t1);font-size:13px;font-weight:800;text-transform:uppercase;letter-spacing:.3px\"><\/div>\r\n <div id=\"wBadge\" class=\"badge\"><\/div>\r\n <\/div>\r\n <div style=\"padding:0 14px 10px\">\r\n <div style=\"background:#222;border-radius:6px;height:3px;overflow:hidden\">\r\n <div id=\"progBar\" style=\"height:100%;border-radius:6px;transition:width .3s;width:0%\"><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div id=\"exList\" style=\"padding:0 14px\"><\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-dieta\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Dieta<\/div>\r\n <i class=\"ti ti-salad\" style=\"font-size:20px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:flex;justify-content:center;padding:4px 0 8px;position:relative\">\r\n <svg width=\"150\" height=\"150\" viewBox=\"0 0 150 150\">\r\n <circle cx=\"75\" cy=\"75\" r=\"62\" fill=\"none\" stroke=\"#222\" stroke-width=\"10\"\/>\r\n <circle cx=\"75\" cy=\"75\" r=\"62\" fill=\"none\" stroke=\"#E91E8C\" stroke-width=\"10\" stroke-linecap=\"round\" stroke-dasharray=\"389.6\" stroke-dashoffset=\"96\" transform=\"rotate(-90 75 75)\"\/>\r\n <\/svg>\r\n <div style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);text-align:center\">\r\n <div style=\"color:var(--t1);font-size:22px;font-weight:900;line-height:1\">1.840<\/div>\r\n <div class=\"sec-lbl\" style=\"margin-top:2px\">kcal<\/div>\r\n <div style=\"color:var(--acc);font-size:10px;font-weight:700;margin-top:2px\">260 rest.<\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"macrow\"><span class=\"mac-lbl\">Prote\u00edna<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:86%;background:#4FC3F7\"><\/div><\/div><span class=\"mac-val\" style=\"color:#4FC3F7\">148\/170g<\/span><\/div>\r\n <div class=\"macrow\"><span class=\"mac-lbl\">Carboidrato<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:72%;background:#FFB300\"><\/div><\/div><span class=\"mac-val\" style=\"color:#FFB300\">180\/250g<\/span><\/div>\r\n <div class=\"macrow\"><span class=\"mac-lbl\">Gordura<\/span><div class=\"mac-bar\"><div class=\"mac-fill\" style=\"width:91%;background:#F06292\"><\/div><\/div><span class=\"mac-val\" style=\"color:#F06292\">52\/57g<\/span><\/div>\r\n\r\n \r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Caf\u00e9 da manh\u00e3<\/div><div class=\"meal-t\">06:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">480 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Ovos mexidos<\/span><span class=\"fq\">3 unid · 210 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">P\u00e3o integral<\/span><span class=\"fq\">2 fatias · 130 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Whey protein<\/span><span class=\"fq\">30g · 120 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Caf\u00e9 preto<\/span><span class=\"fq\">200ml · 5 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Almo\u00e7o<\/div><div class=\"meal-t\">12:30<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">620 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Frango grelhado<\/span><span class=\"fq\">200g · 330 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Arroz integral<\/span><span class=\"fq\">150g · 160 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Feij\u00e3o carioca<\/span><span class=\"fq\">100g · 70 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Salada verde<\/span><span class=\"fq\">livre · 15 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Pr\u00e9-treino<\/div><div class=\"meal-t\">16:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">340 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Banana<\/span><span class=\"fq\">1 unid · 90 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Pasta de amendoim<\/span><span class=\"fq\">30g · 180 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Whey protein<\/span><span class=\"fq\">30g · 120 kcal<\/span><\/div>\r\n <\/div>\r\n <div class=\"meal\">\r\n <div class=\"meal-h\"><div><div class=\"meal-n\">Jantar<\/div><div class=\"meal-t\">20:00<\/div><\/div><div class=\"meal-k\" style=\"color:#FFB300\">400 kcal<\/div><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Til\u00e1pia assada<\/span><span class=\"fq\">200g · 220 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Batata doce<\/span><span class=\"fq\">150g · 135 kcal<\/span><\/div>\r\n <div class=\"fr\"><span class=\"fn\">Azeite extra virgem<\/span><span class=\"fq\">10ml · 90 kcal<\/span><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:10px\">\r\n <span class=\"sec-lbl\">Hidrata\u00e7\u00e3o<\/span>\r\n <span id=\"wlbl\" style=\"color:var(--acc);font-size:12px;font-weight:700\">5 \/ 8 copos<\/span>\r\n <\/div>\r\n <div style=\"display:flex;flex-wrap:wrap;gap:8px\" id=\"wDrops\"><\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<div class=\"screen\" id=\"s-progresso\">\r\n <div class=\"sbar\"><span class=\"sbar-t\">9:41<\/span><div class=\"sbar-i\"><i class=\"ti ti-wifi\"><\/i><i class=\"ti ti-battery\"><\/i><\/div><\/div>\r\n <div style=\"padding:2px 16px 10px;display:flex;justify-content:space-between;align-items:center\">\r\n <div class=\"sec-title\">Progresso<\/div>\r\n <i class=\"ti ti-chart-line\" style=\"font-size:20px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n\r\n \r\n <div style=\"display:flex;gap:6px;padding:0 14px 12px\">\r\n <button class=\"ptab on\" onclick=\"setPeriod('1M',this)\">1M<\/button>\r\n <button class=\"ptab\" onclick=\"setPeriod('3M',this)\">3M<\/button>\r\n <button class=\"ptab\" onclick=\"setPeriod('6M',this)\">6M<\/button>\r\n <\/div>\r\n\r\n \r\n <div class=\"card glow\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:4px\">\r\n <span class=\"sec-lbl\">Peso corporal<\/span>\r\n <span id=\"wbadge2\" class=\"badge\" style=\"background:#0A2014;color:#00C853\">-1.2 kg<\/span>\r\n <\/div>\r\n <div style=\"display:flex;align-items:baseline;gap:5px;margin-bottom:10px\">\r\n <span id=\"wcur\" style=\"color:var(--t1);font-size:26px;font-weight:900\">70.8<\/span>\r\n <span style=\"color:var(--t2);font-size:12px\">kg<\/span>\r\n <span id=\"wfrom\" style=\"color:var(--t3);font-size:10px;margin-left:4px\">de 72.0<\/span>\r\n <\/div>\r\n <div style=\"position:relative;height:130px\"><canvas id=\"wChart\"><\/canvas><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div class=\"sec-lbl\" style=\"margin-bottom:10px\">Medidas corporais<\/div>\r\n <div style=\"display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:8px\" id=\"mGrid\"><\/div>\r\n <\/div>\r\n\r\n \r\n <div class=\"card\">\r\n <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:6px\">\r\n <span class=\"sec-lbl\">Carga no treino (kg)<\/span>\r\n <\/div>\r\n <div style=\"display:flex;gap:14px;margin-bottom:8px\">\r\n <div style=\"display:flex;align-items:center;gap:4px;font-size:10px;color:var(--t3)\"><span style=\"width:8px;height:8px;border-radius:2px;background:#333;display:inline-block\"><\/span>In\u00edcio<\/div>\r\n <div style=\"display:flex;align-items:center;gap:4px;font-size:10px;color:var(--acc)\"><span style=\"width:8px;height:8px;border-radius:2px;background:var(--acc);display:inline-block\"><\/span>Atual<\/div>\r\n <\/div>\r\n <div style=\"position:relative;height:140px\"><canvas id=\"lChart\"><\/canvas><\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n<nav class=\"nav\">\r\n <button class=\"ni on\" id=\"n-home\" onclick=\"showScreen('home')\"><i class=\"ti ti-home\"><\/i><span>In\u00edcio<\/span><\/button>\r\n <button class=\"ni\" id=\"n-treino\" onclick=\"showScreen('treino')\"><i class=\"ti ti-barbell\"><\/i><span>Treino<\/span><\/button>\r\n <button class=\"ni\" id=\"n-dieta\" onclick=\"showScreen('dieta')\"><i class=\"ti ti-salad\"><\/i><span>Dieta<\/span><\/button>\r\n <button class=\"ni\" id=\"n-progresso\" onclick=\"showScreen('progresso')\"><i class=\"ti ti-chart-line\"><\/i><span>Progresso<\/span><\/button>\r\n<\/nav>\r\n<\/div>\r\n\r\n\r\n\r\n\r\n<div id=\"exToast\">\r\n <i class=\"ti ti-check toast-check\"><\/i>\r\n <div class=\"toast-label\">FEITO!<\/div>\r\n <div class=\"toast-exname\" id=\"toastName\">Remada Curvada<\/div>\r\n<\/div>\r\n\r\n\r\n<div id=\"wComplete\">\r\n <div class=\"confetti\" id=\"confettiEl\"><\/div>\r\n <div class=\"wc-ring\" id=\"wcRing\">\r\n <i class=\"ti ti-trophy\" style=\"font-size:42px;color:var(--acc)\"><\/i>\r\n <\/div>\r\n <div class=\"wc-title\">TREINO CONCLU\u00cdDO!<\/div>\r\n <div class=\"wc-sub\" id=\"wcWorkoutName\">Costas + B\u00edceps<\/div>\r\n <div class=\"wc-stats\">\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcExCount\">5<\/div><div class=\"wc-stat-l\">Exerc\u00edcios<\/div><\/div>\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcStreak\">19<\/div><div class=\"wc-stat-l\">Sequ\u00eancia<\/div><\/div>\r\n <div class=\"wc-stat\"><div class=\"wc-stat-n\" id=\"wcLevel\">\u2b51<\/div><div class=\"wc-stat-l\">N\u00edvel<\/div><\/div>\r\n <\/div>\r\n <button class=\"wc-btn\" id=\"wcBtn\" onclick=\"closeWorkoutComplete()\">Ver Progresso →<\/button>\r\n<\/div>\r\n\r\n<div class=\"vid-overlay\" id=\"vidOverlay\" onclick=\"closeVid()\">\r\n <div class=\"vid-panel\" id=\"vidPanel\" onclick=\"event.stopPropagation()\">\r\n <div class=\"vid-thumb\" id=\"vidThumb\">\r\n <div style=\"position:absolute;inset:0;background:repeating-linear-gradient(45deg,#111 0,#111 10px,#161616 10px,#161616 20px);opacity:.6\"><\/div>\r\n <div style=\"position:relative;z-index:1;text-align:center\">\r\n <div class=\"vid-pulse\"><i class=\"ti ti-player-play\" style=\"font-size:28px;color:#fff;margin-left:4px\"><\/i><\/div>\r\n <div style=\"color:#fff;font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.5px;margin-top:10px;opacity:.7\">Pr\u00e9via do V\u00eddeo<\/div>\r\n <\/div>\r\n \r\n <i id=\"vidBgIcon\" class=\"ti ti-barbell\" style=\"position:absolute;bottom:-10px;right:-10px;font-size:100px;color:#fff;opacity:.04\"><\/i>\r\n \r\n <button onclick=\"closeVid()\" style=\"position:absolute;top:10px;right:12px;background:rgba(0,0,0,.5);border:none;border-radius:50%;width:28px;height:28px;color:#fff;font-size:14px;cursor:pointer;display:flex;align-items:center;justify-content:center\"><i class=\"ti ti-x\"><\/i><\/button>\r\n <\/div>\r\n <div class=\"vid-info\">\r\n <div class=\"vid-tag\" id=\"vidTag\" style=\"color:var(--acc)\">V\u00eddeo instrucional<\/div>\r\n <div class=\"vid-name\" id=\"vidName\">Remada Curvada<\/div>\r\n <div class=\"vid-desc\" id=\"vidDesc\">T\u00e9cnica: Postura e alinhamento da coluna<\/div>\r\n <div class=\"vid-pills\" id=\"vidPills\"><\/div>\r\n <\/div>\r\n <div class=\"vid-actions\">\r\n <button class=\"vid-yt\" id=\"vidYtBtn\"><i class=\"ti ti-brand-youtube\" style=\"font-size:16px\"><\/i>Ver no YouTube<\/button>\r\n <button class=\"vid-close\" onclick=\"closeVid()\"><i class=\"ti ti-x\" style=\"font-size:14px;margin-right:4px\"><\/i>Fechar<\/button>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Chart.js\/4.4.1\/chart.umd.js\"><\/script>\r\n<script>\r\nconst LVLS={\r\n i:{key:'i',label:'Iniciante',acc:'#00C853',accBg:'#0A1F10',icon:'ti-seedling'},\r\n m:{key:'m',label:'Intermedi\u00e1rio',acc:'#E91E8C',accBg:'#2D0A1A',icon:'ti-flame'},\r\n a:{key:'a',label:'Avan\u00e7ado',acc:'#AA00FF',accBg:'#1A0A2D',icon:'ti-trophy'},\r\n};\r\n\r\nconst PLANS={\r\n i:{\r\n SEG:{name:'Corpo Inteiro A',exercises:[\r\n {n:'Agachamento Livre',s:'3 s\u00e9ries',r:'10 reps',w:'Sem carga',ok:false,v:'Fundamentos: Postura e movimento base',d:'4:10'},\r\n {n:'Supino com Halteres',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: Posi\u00e7\u00e3o e respira\u00e7\u00e3o',d:'3:20'},\r\n {n:'Remada com El\u00e1stico',s:'3 s\u00e9ries',r:'12 reps',w:'El\u00e1stico leve',ok:false,v:'Fundamentos: Ativa\u00e7\u00e3o do dorsal',d:'2:50'},\r\n {n:'Prancha Isom\u00e9trica',s:'3 s\u00e9ries',r:'20 seg',w:'Corporal',ok:false,v:'Fundamentos: Alinhamento e core',d:'1:45'},\r\n ]},\r\n TER:{name:'Descanso',rest:true,exercises:[]},\r\n QUA:{name:'Corpo Inteiro B',exercises:[\r\n {n:'Avan\u00e7o com Halteres',s:'3 s\u00e9ries',r:'10\/lado',w:'6 kg',ok:false,v:'Fundamentos: Passada e equil\u00edbrio',d:'3:40'},\r\n {n:'Supino Inclinado',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: \u00c2ngulo e ativa\u00e7\u00e3o',d:'3:00'},\r\n {n:'Puxada no Cabo',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Fundamentos: Pegada e dorsal',d:'2:40'},\r\n {n:'Abdominal Supra',s:'3 s\u00e9ries',r:'15 reps',w:'Corporal',ok:false,v:'Fundamentos: Contra\u00e7\u00e3o e respira\u00e7\u00e3o',d:'1:30'},\r\n ]},\r\n QUI:{name:'Descanso',rest:true,exercises:[]},\r\n SEX:{name:'Corpo Inteiro C',exercises:[\r\n {n:'Leg Press 45\u00b0',s:'3 s\u00e9ries',r:'12 reps',w:'60 kg',ok:false,v:'Fundamentos: Posi\u00e7\u00e3o dos p\u00e9s',d:'3:10'},\r\n {n:'Desenvolvimento',s:'3 s\u00e9ries',r:'10 reps',w:'8 kg',ok:false,v:'Fundamentos: Alinhamento ombros',d:'2:55'},\r\n {n:'Puxada Frontal',s:'3 s\u00e9ries',r:'10 reps',w:'25 kg',ok:false,v:'Fundamentos: Ativa\u00e7\u00e3o e pegada',d:'2:45'},\r\n {n:'Caminhada',s:'1 sess\u00e3o',r:'20 min',w:'\u2014',ok:false,v:'Cardio leve de encerramento',d:'1:00'},\r\n ]},\r\n SAB:{name:'Descanso',rest:true,exercises:[]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n },\r\n m:{\r\n SEG:{name:'Costas + B\u00edceps',exercises:[\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'10\u201312 reps',w:'40 kg',ok:true,v:'T\u00e9cnica: Postura e alinhamento da coluna',d:'3:20'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'10 reps',w:'45 kg',ok:true,v:'T\u00e9cnica: Pegada e ativa\u00e7\u00e3o do grande dorsal',d:'2:55'},\r\n {n:'Remada Unilateral',s:'3 s\u00e9ries',r:'12\/lado',w:'16 kg',ok:false,v:'T\u00e9cnica: Apoio e linha de puxada',d:'3:10'},\r\n {n:'Rosca Direta',s:'3 s\u00e9ries',r:'12 reps',w:'12 kg',ok:false,v:'T\u00e9cnica: Supina\u00e7\u00e3o e controle exc\u00eantrico',d:'2:40'},\r\n {n:'Rosca Martelo',s:'3 s\u00e9ries',r:'12 reps',w:'10 kg',ok:false,v:'T\u00e9cnica: Neutro e ativa\u00e7\u00e3o do braquial',d:'2:25'},\r\n ]},\r\n TER:{name:'Pernas + Gl\u00fateo',exercises:[\r\n {n:'Agachamento Livre',s:'4 s\u00e9ries',r:'10\u201312 reps',w:'60 kg',ok:false,v:'T\u00e9cnica: Profundidade e base',d:'4:10'},\r\n {n:'Leg Press 45\u00b0',s:'4 s\u00e9ries',r:'12 reps',w:'120 kg',ok:false,v:'T\u00e9cnica: Posi\u00e7\u00e3o dos p\u00e9s e amplitude',d:'3:00'},\r\n {n:'Mesa Flexora',s:'3 s\u00e9ries',r:'12 reps',w:'35 kg',ok:false,v:'T\u00e9cnica: Controle e velocidade',d:'2:20'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'15 reps',w:'70 kg',ok:false,v:'T\u00e9cnica: Quadril e contra\u00e7\u00e3o m\u00e1xima',d:'3:45'},\r\n {n:'Avan\u00e7o com Halteres',s:'3 s\u00e9ries',r:'12\/lado',w:'14 kg',ok:false,v:'T\u00e9cnica: Passada e equil\u00edbrio',d:'3:30'},\r\n ]},\r\n QUA:{name:'Descanso',rest:true,exercises:[]},\r\n QUI:{name:'Peito + Ombro',exercises:[\r\n {n:'Supino Reto',s:'4 s\u00e9ries',r:'10 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Pegada, arco e descida',d:'3:50'},\r\n {n:'Supino Inclinado',s:'3 s\u00e9ries',r:'12 reps',w:'32 kg',ok:false,v:'T\u00e9cnica: \u00c2ngulo 30\u201345\u00b0',d:'3:15'},\r\n {n:'Crucifixo',s:'3 s\u00e9ries',r:'12 reps',w:'10 kg',ok:false,v:'T\u00e9cnica: Amplitude segura',d:'2:45'},\r\n {n:'Desenvolvimento',s:'4 s\u00e9ries',r:'12 reps',w:'16 kg',ok:false,v:'T\u00e9cnica: Alinhamento do cotovelo',d:'3:00'},\r\n {n:'Eleva\u00e7\u00e3o Lateral',s:'3 s\u00e9ries',r:'15 reps',w:'8 kg',ok:false,v:'T\u00e9cnica: Plano de eleva\u00e7\u00e3o',d:'2:30'},\r\n ]},\r\n SEX:{name:'Pernas Post.',exercises:[\r\n {n:'Levantamento Terra',s:'4 s\u00e9ries',r:'8\u201310 reps',w:'70 kg',ok:false,v:'T\u00e9cnica: Barra e coluna neutra',d:'4:30'},\r\n {n:'Cadeira Extensora',s:'3 s\u00e9ries',r:'15 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Contra\u00e7\u00e3o no topo',d:'2:10'},\r\n {n:'Cadeira Flexora',s:'3 s\u00e9ries',r:'15 reps',w:'30 kg',ok:false,v:'T\u00e9cnica: Velocidade e amplitude',d:'2:05'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'15 reps',w:'80 kg',ok:false,v:'T\u00e9cnica: Gl\u00fateo e contra\u00e7\u00e3o',d:'3:45'},\r\n {n:'Panturrilha em P\u00e9',s:'4 s\u00e9ries',r:'20 reps',w:'40 kg',ok:false,v:'T\u00e9cnica: Amplitude e pausa',d:'1:55'},\r\n ]},\r\n SAB:{name:'Muay Thai',exercises:[\r\n {n:'Pular Corda',s:'1 sess\u00e3o',r:'10 min',w:'\u2014',ok:false,v:'T\u00e9cnica: Ritmo e postura',d:'3:00'},\r\n {n:'Jab + Direto',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'T\u00e9cnica: Rota\u00e7\u00e3o do quadril',d:'4:20'},\r\n {n:'Chute M\u00e9dio',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'T\u00e9cnica: Giro e impacto',d:'5:10'},\r\n {n:'Combina\u00e7\u00e3o 3 Tempos',s:'3 rounds',r:'2 min',w:'Saco',ok:false,v:'T\u00e9cnica: Sequ\u00eancia fluida',d:'4:45'},\r\n {n:'Clinch + Joelhada',s:'3 rounds',r:'2 min',w:'Parceiro',ok:false,v:'T\u00e9cnica: Controle e joelhada',d:'3:50'},\r\n ]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n },\r\n a:{\r\n SEG:{name:'Pull \u2014 Costas Volume',exercises:[\r\n {n:'Levantamento Terra',s:'5 s\u00e9ries',r:'5 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: Periodiza\u00e7\u00e3o e t\u00e9cnica pesada',d:'5:30'},\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'8 reps',w:'60 kg',ok:false,v:'Avan\u00e7ado: Overload progressivo',d:'3:45'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'8\u201310 reps',w:'65 kg',ok:false,v:'Avan\u00e7ado: Amplitude e tempo sob tens\u00e3o',d:'3:20'},\r\n {n:'Facepull',s:'3 s\u00e9ries',r:'15 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Rotadores e postura escapular',d:'2:15'},\r\n {n:'Rosca Scott',s:'4 s\u00e9ries',r:'10 reps',w:'16 kg',ok:false,v:'Avan\u00e7ado: Isolamento e pico',d:'2:50'},\r\n {n:'Rosca Concentrada',s:'3 s\u00e9ries',r:'12\/lado',w:'10 kg',ok:false,v:'Avan\u00e7ado: Contra\u00e7\u00e3o m\u00e1xima',d:'2:30'},\r\n ]},\r\n TER:{name:'Push \u2014 Peito + Ombro',exercises:[\r\n {n:'Supino Reto',s:'5 s\u00e9ries',r:'5 reps',w:'70 kg',ok:false,v:'Avan\u00e7ado: For\u00e7a m\u00e1xima',d:'4:30'},\r\n {n:'Supino Inclinado',s:'4 s\u00e9ries',r:'8 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Ativa\u00e7\u00e3o superior',d:'3:40'},\r\n {n:'Crossover',s:'3 s\u00e9ries',r:'12 reps',w:'15 kg',ok:false,v:'Avan\u00e7ado: Amplitude m\u00e1xima',d:'2:50'},\r\n {n:'Desenvolvimento Arnold',s:'4 s\u00e9ries',r:'8 reps',w:'28 kg',ok:false,v:'Avan\u00e7ado: Press\u00e3o vertical',d:'3:10'},\r\n {n:'Eleva\u00e7\u00e3o Lateral',s:'4 s\u00e9ries',r:'15 reps',w:'10 kg',ok:false,v:'Avan\u00e7ado: Drop set final',d:'2:30'},\r\n {n:'Tr\u00edceps Testa',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Isolamento do tr\u00edceps',d:'2:20'},\r\n ]},\r\n QUA:{name:'Legs \u2014 For\u00e7a',exercises:[\r\n {n:'Agachamento Livre',s:'5 s\u00e9ries',r:'5 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: For\u00e7a base',d:'5:00'},\r\n {n:'Agachamento B\u00falgaro',s:'4 s\u00e9ries',r:'8\/lado',w:'20 kg',ok:false,v:'Avan\u00e7ado: Unilateral e estabilidade',d:'4:00'},\r\n {n:'Leg Press',s:'4 s\u00e9ries',r:'10 reps',w:'200 kg',ok:false,v:'Avan\u00e7ado: Volume e overload',d:'3:30'},\r\n {n:'Hip Thrust',s:'4 s\u00e9ries',r:'12 reps',w:'100 kg',ok:false,v:'Avan\u00e7ado: Gl\u00fateo m\u00e1ximo',d:'3:45'},\r\n {n:'Mesa Flexora',s:'3 s\u00e9ries',r:'12 reps',w:'50 kg',ok:false,v:'Avan\u00e7ado: Femoral com carga',d:'2:30'},\r\n {n:'Panturrilha',s:'5 s\u00e9ries',r:'20 reps',w:'60 kg',ok:false,v:'Avan\u00e7ado: Volume e amplitude',d:'2:00'},\r\n ]},\r\n QUI:{name:'Pull \u2014 Costas Hipert.',exercises:[\r\n {n:'Remada Curvada',s:'4 s\u00e9ries',r:'12 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Hipertrofia volume',d:'3:30'},\r\n {n:'Puxada Frontal',s:'4 s\u00e9ries',r:'12 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Amplitude e contra\u00e7\u00e3o',d:'3:00'},\r\n {n:'Puxada Fechada',s:'3 s\u00e9ries',r:'12 reps',w:'50 kg',ok:false,v:'Avan\u00e7ado: Varia\u00e7\u00e3o de pegada',d:'2:50'},\r\n {n:'Rosca Direta',s:'3 s\u00e9ries',r:'12 reps',w:'20 kg',ok:false,v:'Avan\u00e7ado: Supina\u00e7\u00e3o total',d:'2:40'},\r\n {n:'Rosca 21',s:'3 s\u00e9ries',r:'21 reps',w:'12 kg',ok:false,v:'Avan\u00e7ado: T\u00e9cnica 7-7-7',d:'2:15'},\r\n ]},\r\n SEX:{name:'Push + Core',exercises:[\r\n {n:'Supino Declinado',s:'4 s\u00e9ries',r:'10 reps',w:'55 kg',ok:false,v:'Avan\u00e7ado: Por\u00e7\u00e3o inferior peito',d:'3:40'},\r\n {n:'Desenvolvimento Arnold',s:'4 s\u00e9ries',r:'10 reps',w:'22 kg',ok:false,v:'Avan\u00e7ado: Rota\u00e7\u00e3o e press\u00e3o',d:'3:00'},\r\n {n:'Prancha com Carga',s:'3 s\u00e9ries',r:'45 seg',w:'10 kg',ok:false,v:'Avan\u00e7ado: Core resist\u00eancia',d:'1:30'},\r\n {n:'Abdominal Roda',s:'3 s\u00e9ries',r:'12 reps',w:'Corporal',ok:false,v:'Avan\u00e7ado: Extens\u00e3o total do core',d:'2:00'},\r\n ]},\r\n SAB:{name:'Funcional + Muay Thai',exercises:[\r\n {n:'Circuito HIIT',s:'4 rounds',r:'40\/20 seg',w:'Alta intens.',ok:false,v:'Avan\u00e7ado: Metab\u00f3lico m\u00e1ximo',d:'3:00'},\r\n {n:'Jab + Direto + Chute',s:'4 rounds',r:'3 min',w:'Saco',ok:false,v:'Avan\u00e7ado: Combina\u00e7\u00e3o fluida',d:'5:10'},\r\n {n:'Battle Rope',s:'4 s\u00e9ries',r:'30 seg',w:'Alta intens.',ok:false,v:'Avan\u00e7ado: Pot\u00eancia de ombros',d:'1:45'},\r\n {n:'Clinch + Joelhada',s:'3 rounds',r:'2 min',w:'Parceiro',ok:false,v:'Avan\u00e7ado: Trabalho de clinch',d:'3:50'},\r\n ]},\r\n DOM:{name:'Descanso',rest:true,exercises:[]},\r\n }\r\n};\r\n\r\nconst PD={\r\n '1M':{lb:['S1','S2','S3','S4'],w:[72.0,71.5,71.1,70.8],b:'-1.2 kg',c:'70.8',f:'de 72.0',l:{i:[60,40,70],a:[67,47,80]},m:[{l:'Cintura',v:72,d:-2},{l:'Quadril',v:95,d:-1},{l:'Bra\u00e7o',v:31.0,d:1.0},{l:'Coxa',v:56.5,d:-0.5}]},\r\n '3M':{lb:['M1','M2','M3'],w:[72.0,71.2,70.1],b:'-1.9 kg',c:'70.1',f:'de 72.0',l:{i:[60,40,70],a:[75,52,90]},m:[{l:'Cintura',v:71,d:-3},{l:'Quadril',v:94,d:-2},{l:'Bra\u00e7o',v:31.5,d:1.5},{l:'Coxa',v:55.5,d:-1.5}]},\r\n '6M':{lb:['M1','M2','M3','M4','M5','M6'],w:[72.0,71.6,71.0,70.4,69.9,69.2],b:'-2.8 kg',c:'69.2',f:'de 72.0',l:{i:[60,40,70],a:[80,55,95]},m:[{l:'Cintura',v:70,d:-4},{l:'Quadril',v:94,d:-2},{l:'Bra\u00e7o',v:32.0,d:2.0},{l:'Coxa',v:55.0,d:-2.0}]},\r\n};\r\n\r\nconst DAYKEYS=['DOM','SEG','TER','QUA','QUI','SEX','SAB'];\r\nlet cLvl='m',cDay='SEG',wC=null,lC=null,cinit=false,cp='1M';\r\n\r\nfunction showScreen(n){\r\n document.querySelectorAll('.screen').forEach(s=>s.classList.remove('active'));\r\n document.querySelectorAll('.ni').forEach(b=>b.classList.remove('on'));\r\n document.getElementById('s-'+n).classList.add('active');\r\n document.getElementById('n-'+n).classList.add('on');\r\n if(n==='progresso') initCharts();\r\n}\r\n\r\nfunction setLevel(lk,btn,ctx){\r\n cLvl=lk;\r\n const l=LVLS[lk];\r\n document.documentElement.style.setProperty('--acc',l.acc);\r\n document.documentElement.style.setProperty('--acc-bg',l.accBg);\r\n ['homeLvlTabs','trLvlTabs'].forEach(id=>{\r\n const el=document.getElementById(id);\r\n if(!el) return;\r\n el.querySelectorAll('.lvl-tab').forEach((b,i)=>{\r\n const lks=['i','m','a'];\r\n const ll=LVLS[lks[i]];\r\n if(lks[i]===lk){b.style.background=ll.accBg;b.style.borderColor=ll.acc;b.style.color=ll.acc;}\r\n else{b.style.background='var(--card)';b.style.borderColor='var(--brd)';b.style.color='var(--t3)';}\r\n });\r\n });\r\n const badge=document.getElementById('trLvlBadge');\r\n if(badge){badge.textContent=l.label;badge.style.background=l.accBg;badge.style.color=l.acc;}\r\n document.getElementById('homeAcc1').style.color=l.acc;\r\n updateHomeCard();\r\n if(ctx==='treino'||cDay){cDay='SEG';renderDays();renderExercises();}\r\n}\r\n\r\nfunction updateHomeCard(){\r\n const l=LVLS[cLvl];\r\n const p=PLANS[cLvl];\r\n const seg=p.SEG;\r\n const exs=seg.exercises||[];\r\n document.getElementById('homeTodayName').textContent=seg.name||'Treino de hoje';\r\n document.getElementById('homeWInfo').textContent=exs.length+' exerc\u00edcios \u00b7 '+getLvlDur(cLvl)+' \u00b7 '+getLvlInt(cLvl);\r\n const tags=document.getElementById('homeWTags');\r\n const show=exs.slice(0,3);\r\n const rest=exs.length>3?exs.length-3:0;\r\n tags.innerHTML='<div style=\"color:var(--t3);font-size:10px;font-weight:600;text-transform:uppercase;letter-spacing:.5px;margin-bottom:6px\">Inclu\u00eddos<\/div><div style=\"display:flex;flex-wrap:wrap;gap:5px\">'+\r\n show.map(e=>`<span style=\"background:${l.acc}20;color:${l.acc};font-size:10px;font-weight:700;padding:3px 9px;border-radius:5px;text-transform:uppercase;letter-spacing:.3px\">${e.n}<\/span>`).join('')+\r\n (rest>0?`<span style=\"background:${l.acc}20;color:${l.acc};font-size:10px;font-weight:700;padding:3px 9px;border-radius:5px\">+${rest}<\/span>`:'')+\r\n '<\/div>';\r\n document.getElementById('homeStartBtn').style.background=l.acc;\r\n}\r\n\r\nfunction getLvlDur(k){return{i:'~40 min',m:'~55 min',a:'~75 min'}[k];}\r\nfunction getLvlInt(k){return{i:'Leve\/Moderado',m:'Moderado\/Alto',a:'Alto\/M\u00e1ximo'}[k];}\r\n\r\nfunction renderDays(){\r\n const l=LVLS[cLvl];\r\n const p=PLANS[cLvl];\r\n document.getElementById('dayRow').innerHTML=DAYKEYS.map(d=>{\r\n const w=p[d]||{rest:true,exercises:[]};\r\n const isA=d===cDay;\r\n const isDone=!w.rest&&w.exercises.length>0&&w.exercises.every(e=>e.ok);\r\n let bg,color,brd;\r\n if(isA){bg=l.acc;color='#fff';brd=l.acc;}\r\n else if(isDone){bg='#0A1F10';color='#00C853';brd='#00C853';}\r\n else if(w.rest){bg='#161616';color='#444';brd='#222';}\r\n else{bg='var(--card)';color='var(--t3)';brd='var(--brd)';}\r\n return `<div class=\"dpill\" onclick=\"selDay('${d}')\" style=\"background:${bg};color:${color};border-color:${brd};\">${d}<\/div>`;\r\n }).join('');\r\n}\r\n\r\nfunction renderExercises(){\r\n const l=LVLS[cLvl];\r\n const acc=l.acc;\r\n const p=PLANS[cLvl];\r\n const w=p[cDay]||{rest:true,exercises:[]};\r\n const badge=document.getElementById('trLvlBadge');\r\n badge.textContent=l.label;badge.style.background=l.accBg;badge.style.color=acc;\r\n if(w.rest||!w.exercises||w.exercises.length===0){\r\n document.getElementById('wTitle').textContent='Descanso Ativo';\r\n document.getElementById('wBadge').textContent='Recupera\u00e7\u00e3o';\r\n document.getElementById('wBadge').style.background='#1A1A1A';\r\n document.getElementById('wBadge').style.color='#555';\r\n document.getElementById('progBar').style.width='100%';\r\n document.getElementById('progBar').style.background='#333';\r\n document.getElementById('exList').innerHTML=`<div style=\"background:#1A1A1A;border-radius:14px;border:1px solid #2A2A2A;padding:28px 14px;text-align:center;margin-bottom:8px\"><i class=\"ti ti-moon\" style=\"font-size:40px;color:#333;display:block;margin-bottom:12px\"><\/i><div style=\"color:#fff;font-size:14px;font-weight:800;text-transform:uppercase;letter-spacing:.5px;margin-bottom:6px\">Dia de descanso<\/div><div style=\"color:#666;font-size:12px;line-height:1.6\">Aproveite para recuperar. 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t\u00e9cnica academia');\r\n document.getElementById('vidYtBtn').onclick=function(){window.open('https:\/\/www.youtube.com\/results?search_query='+ytQuery,'_blank');};\r\n const ov=document.getElementById('vidOverlay');\r\n const pan=document.getElementById('vidPanel');\r\n ov.classList.add('open');\r\n setTimeout(function(){pan.classList.add('open');},10);\r\n}\r\nfunction closeVid(){\r\n const pan=document.getElementById('vidPanel');\r\n const ov=document.getElementById('vidOverlay');\r\n pan.classList.remove('open');\r\n setTimeout(function(){ov.classList.remove('open');},330);\r\n}\r\n\r\nsetLevel('m',document.querySelector('#homeLvlTabs .lvl-tab:nth-child(2)'),'init');\r\nrenderDays();\r\nrenderExercises();\r\nbuildWater();\r\n<\/script>\r\n<\/body>\r\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>App LEG · Lidiane Duarte 9:41 Bem-vinda, LIDIANE ▶ Seu n\u00edvel Iniciante Intermedi\u00e1rio Avan\u00e7ado 18 Sequ\u00eancia 5\/5 Semana 84% Consist. Treino de hoje Costas + B\u00edceps 5 exerc\u00edcios · ~55 min · Moderado\/Alto Iniciar Treino ▶ Nutri\u00e7\u00e3o de hoje 148g Prote\u00edna 180g Carbo 52g Gordura 9:41 Treinos Intermedi\u00e1rio Iniciante Intermedi\u00e1rio Avan\u00e7ado 9:41 Dieta 1.840 kcal […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"footnotes":""},"class_list":["post-6","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6"}],"version-history":[{"count":17,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions"}],"predecessor-version":[{"id":28,"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions\/28"}],"wp:attachment":[{"href":"https:\/\/comunidadeleg.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}