Empress, there have been no changes to the upgrade requirements for Elites on international flights. It has always been from a full fare economy Y-class ticket. No other fare categories have been permitted. [The M really isn't an operative fare.]
You're right Shareholder, I was thinking that CP Gold members was actually able to upgrade from any fare 72 hrs prior until Dec 2000 which means J cabin is never empty on CP operated flights. However, it's very evident this year that there are a lot more empty seats in the J cabin on international flights.