when people say to eat 5-6 healthy meals a day what do the meals consist

of? (another question inside)? I am wanting to work my torso and my abs and arms.
I want a 6 pack (I am 6 foot exactly and i weigh 220 lbs) what kinds of exercises are best for this, how many should i do, and how many times a day should i do them?

Thanks for any help