> I'm using the X-Lite soft phone, it has these codecs selected G711u G711a 
> GSM, iLBC SPX. I'm not sure which one it ends up using though.
You can see which one by looking at the codecs above the dial during a
connection.

> I played with turning off all but GSM, and it didnt seem to make a noticeable 
> difference.

X-Lite needs to have silence suppression turned off (as someone already noted):
Advanced  system settings -> 
   Audio Settings -> 
   Silence settings -> 
   Transmit Silence: YES
 
Other than your sound card or codecs, (try ULAW) asterisk should sound
fine with X-Lite or any other software phone.
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